Carbohydrates

Carbohydrates provide an important but relatively short-lived supply of fuel for exercise.  The storage depots, in the form of glycogen, must be refilled each day from carbohydrates in the diet.

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Carbohydrates are the preferred source of energy for the muscles and the brain.  In their ordinary eating and drinking, athletes should provide enough carbohydrates to fuel their training programs and to optimize the recovery of muscle glycogen stores between workouts.  The easiest way to increase carbohydrates is to add more grain products, starchy vegetables, fruit, and beans and lentils to one's diet.
 

Healthy Sources of Carbohydrates

1. Vegetables and fruits
   Choose bright colours because various colours typically mean foods contain various vitamins and minerals.
   
2. Whole grains
   Choose whole grains because they are packed with nutrients and minerals and can reduce the risk of heart disease, type 2 diabetes, and some types of cancer.
   
3. Milk products
   Use milk and yogurt that is 2% or lower in milk fat.  Eat cheese that is less than 20% milk fat ("light").
4. Meats and Alternatives
   Choose lean meat with very little added salt (if any).  Carb-rich legumes such as dried peas, beans and lentils, or tofu are appropriate meat substitutes.  Eat two servings of fish per week rather than meat
   

Carbohydrates are of three types:

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