Carbohydrates play an important role in your diet. In addition to supplying glucose -- your body's primary energy source -- carbohydrates support central nervous system and brain function. While everyone's specific energy needs vary, athletes' needs are typically high. The American Dietetic Association recommends aiming for 2.3 to 3.2g of carbohydrates per 1 lb. of body weight daily if you train moderately and 7 to 12g per 1 lb. of body weight if you train intensely.
Whole Grains
Whole grains provide significant amounts of vitamins, minerals and fiber. As complex carbohydrates, whole grains provide longer-lasting energy for athletes than refined grains, such as white flour. They also enhance digestion and heart-health and are among the richest sources of carbohydrates. One cup of pearled barley, for example, provides roughly 155g of carbohydrates. One cup of long-grain brown rice provides close to 45g. The Dietary Guidelines for Americans suggests that at least 50 percent of your carbohydrate choices derive form whole grains. Incorporate a variety of whole grains, such as oats, whole wheat, quinoa, brown rice, wild rice, barley and popcorn, into your diet routinely for maximum benefits. Check food packaging on breads, cereals and pasta to ensure that whole grains are listed as primary ingredients.
Fruits and Juices
Fruits provide faster-acting carbohydrates than complex varieties, such as whole grains. Since they also contain rich amounts of nutrients and support hydration, the University of Missouri Extension program recommends that athletes consume fresh fruit and pure fruit juice rather than sugary sweets and soft drinks most often. One cup of prune juice provides nearly 45g of carbohydrates, while one fresh mango provides 35g. Since fruit digests faster than foods high in protein or fat, fresh fruit and juices provide valuable preworkout snacks. To reap maximum nutritional benefits, consume various colors and types of fruits and juices regularly.
Starchy Vegetables
Incorporating starchy vegetables, such as legumes and potatoes, into your diet can also boost your energy and athletic performance. In addition to providing roughly 37g of carbohydrates per serving, plain baked potatoes are rich sources of vitamin C and potassium, notes Mayo Clinic. Potassium is an electrolyte, or vital bodily salt that supports muscle contraction and heart function. For this reason, potatoes can enhance your energy levels and prevent electrolyte imbalances that can stem from excessive sweating, exercising in hot temperatures and dehydration. Additional energy-boosting starchy vegetable options include beans, which provide roughly 55g carbohydrates per cup, lentils and sweet potatoes.
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