When it comes to choosing carbohydrates to include in your diet, it's all about their glycemic index or, the rate at which carbohydrates raise blood sugar and consequently insulin.
Carbohydrate-rich foods with a high-glycemic value(bad) enter the bloodstream rapidly, leading to a quick rise in blood glucose and the release of insulin.
Conversely, low-glycemic carbohydrates, which tend to be higher in fiber or contain protein, are converted into glucose more slowly; therefore, less insulin is needed to regulate blood sugar.
About 50 to 70 percent of an athlete's total daily calorie intake should be from low-glycemic carbohydrates (three to five grams per pound of lean body weight). And no more than 10 percent of the calories eaten at rest should be from high-glycemic foods.
Good Carbohydrate Choices (low glycemic index): Enjoy sweet potatoes, old fashioned oatmeal, energy bars (Clif, PowerBar), beans, low-fat dairy foods, most fruits, 100 percent whole wheat or whole grain bread, oatmeal, nuts, whole wheat pasta, green peas, hummus and rice bran.
Bad Carbohydrate Choices (high glycemic index): Avoid sugared soft drinks, processed grains (white bread), french fries, pastries, scones, sugared cereals, syrup, whipped cream, chips and movie popcorn.
Top 10 Energy Foods: Carbs Athletes Should Love
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