When you or your child athlete thinks of food, you should think about carbohydrates, with the primary food sources being the whole-grain products, vegetables, and fruits that make up three quarters of the FDA's MyPlate food guidance system.
Studies have shown that adequate dietary carbohydrates must be consumed on a daily basis, especially after exercise, to restore levels of carbohydrates (glycogen) stored in the body's muscles and liver, which, as the preferred fuel for most types of exercise, is required for peak athletic performance.The message from these studies is clear: not only is a diet high in nutrient-dense carbohydrates needed, but extra carbohydrate is beneficial as well. The fatigue and poor performance associated with glycogen depletion can be prevented by a carbohydrate-rich diet and with periodic rest days to give the muscles time to replenish the glycogen.
So what foods are rich in carbohydrates? Check out our list:
| Food Group | Carbohydrates (Grams) |
Calories |
|
Milk (higher % of simple carbohydrates; less nutrient dense) |
||
| Chocolate milk (1 cup) | 26 | 208 |
| Low fat (2%) milk | 12 | 121 |
| Pudding (any flavor) (1/2 cup) | 30 | 161 |
| Skim milk (1 cup) | 12 | 86 |
| Yogurt (fruit-flavored, low fat) (1 cup) | 42 | 225 |
| Yogurt (frozen, low fat) (1 cup) | 34 | 220 |
|
Beans (higher % of complex carbohydrates; more nutrient dense) |
||
| Black eye peas (1/2 cup) | 22 | 134 |
| Garbanzo beans (chick peas) (1 cup) | 45 | 269 |
| Navy beans (1 cup) | 48 | 259 |
| Pinto beans (1 cup) | 44 | 235 |
| Refried beans (1/2 cup) | 26 | 142 |
| White beans (1 cup) | 45 | 249 |
| Fruits (higher % of simple carbohydrates; less nutrient dense) | ||
| Apple (1 medium) | 21 | 81 |
| Apple juice (1 cup) | 28 | 111 |
| Applesauce (1 cup) | 60 | 232 |
| Banana (1) | 27 | 105 |
| Cantaloupe (1 cup) | 14 | 57 |
| Dates (dried)(10) | 61 | 228 |
| Fruit Roll-Ups (1 roll) | 12 | 50 |
| Grapes (1 cup) | 28 | 114 |
| Grape Juice (1 cup) | 23 | 96 |
| Orange (1) | 16 | 65 |
| Orange Juice (1 cup) | 26 | 112 |
| Pear (1) | 25 | 98 |
| Pineapple (1 cup) | 19 | 77 |
| Prunes (dried)(10) | 53 | 201 |
| Raisins (1/2 cup) | 79 | 302 |
| Raspberries (1 cup) | 14 | 61 |
| Strawberries (1 cup) | 11 | 45 |
| Watermelon (1 cup) | 12 | 50 |
| Vegetables (higher % of complex carbohydrates; more nutrient dense) | ||
| Carrot (1 medium) | 8 | 31 |
| Corn (1/2 cup) | 21 | 89 |
| Beans, Lima (1/2 cup cooked) | 20 | 108 |
| Peas, green (1/2 cup) | 12 | 63 |
| Potato (1 large, baked, plain) | 50 | 220 |
| Sweet Potato (1 large) | 28 | 118 |
| Three-bean salad (1/2 cup) | 20 | 90 |
| Grains (higher % of complex carbohydrates; more nutrient dense) | ||
| Bagel (1) | 31 | 165 |
| Biscuit (1) | 13 | 103 |
| Breadsticks (2 sticks) | 15 | 77 |
| Bread (white)(1 slice) | 12 | 61 |
| Bread (whole wheat)(1 slice) | 11 | 55 |
| Cereal, ready to eat (1 cup) | 24 | 110 |
| Cookie (oatmeal raisin)(1) | 9 | 62 |
| Cornbread (1 square) | 28 | 178 |
| Cream of Rice (3/4 cup) | 21 | 95 |
| Cream of Wheat (3/4 cup) | 20 | 96 |
| English Muffin | 25 | 130 |
| Fig Bar (1) | 10 | 50 |
| Graham crackers (2 squares) | 11 | 60 |
| Granola bar (honey and oats) (1 ounce) | 19 | 125 |
| Hamburger bun (1) | 21 | 119 |
| Hot dog bun (1) | 21 | 119 |
| Noodles (spaghetti)(1 cup) | 34 | 159 |
| Oatmeal (1/2 cup) | 12 | 66 |
| Oatmeal, Quaker instant, flavored (1 packet) | 25 | 110 |
| Pancake (4 inch diameter) | 10 | 41 |
| Pizza (cheese)(1 slice) | 39 | 290 |
| Popcorn, plain (1 cup, popped) | 6 | 26 |
| Pretzels (1 ounce) | 21 | 106 |
| Rice, white (1 cup) | 50 | 223 |
| Rice, brown (1 cup) | 50 | 232 |
| Saltines (5 crackers) | 10 | 60 |
| Tortilla, flour (1) | 15 | 85 |
| TriscuitsTM (3 crackers) | 10 | 60 |
| Waffles (2, 3.5" x 5.5") | 17 | 130 |
