exercise performance is closely related to sugar intake

For runners, the amount of carbohydrates in the body largely determines the quality of training and competition. When running hard, muscles need carbohydrates to provide energy. Sports nutrition experts generally believe that about 60% of daily calories should come from carbohydrates. Carbohydrate supplementation requires consuming the right foods at the right times. During the three stages of pre-training, mid-training, and post-training, foods that can quickly provide carbohydrates should be consumed, while at other times, low-sugar foods should be consumed to provide long-lasting energy. The following ten foods or drinks can provide runners with abundant carbohydrates.

Bananas

Bananas are easy to consume and digest, and they are rich in carbohydrates. A large banana can provide 31 grams of carbohydrates, making it the best fruit before or after exercise. After training, it is best to consume some protein foods along with bananas to help repair muscles.

Berries

Strawberries, blueberries, or other berries contain carbohydrates, vitamins, minerals, and nutrients that can promote health and enhance performance. However, their carbohydrate content is not very high. A large cup of strawberries contains only 12 grams of carbohydrates, so they should not be overly relied upon for carbohydrate supplementation.

Brown Rice

A cup of brown rice can provide 45 grams of carbohydrates. Whole grain foods like brown rice are healthier than refined grains like white rice because they are rich in fiber, vitamins, and minerals. Additionally, they are absorbed relatively slowly, providing more sustained energy and less fat storage.

Energy Bars

Genuine energy bars can provide the body with a lot of necessary energy. Before and after exercise, it is best to choose energy bars that are rich in carbohydrates, protein, and low in fat and fiber.

Low-Fat Yogurt

Six ounces of low-fat yogurt can provide 26 grams of carbohydrates. Low-fat yogurt is suitable for consumption before and after exercise because it is rich in carbohydrates. Sugary and fruit-flavored yogurts are not necessary and are not very beneficial to health, so it is best to consume unsweetened low-fat yogurt.

Old-Fashioned Oatmeal

Old-fashioned oatmeal is one of the best pre-exercise food choices. It is easy to digest and provides a large amount of carbohydrates. Half a cup of old-fashioned oatmeal can provide 54 grams of carbohydrates. Adding some banana slices can definitely meet your carbohydrate needs.

Sports Drinks

Sports drinks like Gatorade can provide the necessary energy during exercise. When drinking sports drinks, it is best to consume water and electrolytes simultaneously.

Tomato Sauce

A cup of tomato sauce contains 21 grams of carbohydrates, as well as various vitamins, minerals, and antioxidants. Research shows that antioxidants like lycopene can reduce the risk of prostate cancer in men.

Whole Grain Bread

Compared to refined grain bread, whole grain bread does not contain more carbohydrates but has more fiber, vitamins, and minerals. Its relatively low glycemic index allows it to provide sustained energy. It should be noted that most whole grain breads have added sugar, so it is best to eat those without added sugar.

Whole Wheat Pasta

A cup of whole wheat pasta can provide 37 grams of carbohydrates. Compared to other grain-based pastas, whole wheat pasta provides more nutrients, generates more sustained energy, and results in less fat storage. When eating whole wheat pasta, consuming some seafood, or beef and chicken meatballs can provide long-lasting energy.

(Adapted from NetEase Running, please inform us to delete if there is any infringement)