Carbohydrate needs increase for active people. Athletes should consume 55-60% of their total energy as carbohydrates. Consuming carbohydrates with in the first few hours of recovery can maximize carbohydrate storage rates.
Good sources include: whole grains, fruits, vegetables, 100% fruit juices (with no added sugar) and whole grain cereals.
Here is a chart below that includes carbohydrates and their total energy:
|Food||Serving Size||Carbohydrate (g)||Energy from Carbohydrate (%)||Total Energy (kcal)|
|apple sauce||1 cup||50||97%||207|
|large apple||1 each||50||82%||248|
|whole wheat bread||1 oz slice||50||71%||282|
|brown rice-cooked||1 cup||100||88%||450|
|spaghetti- cooked||1 cup||50||75%||268|
|grape nuts cereal||1/2 cup||100||84%||473|
|mixed vegetables||1/2 cup||100||88%||450|