In sports nutrition,Carbs are the staple diet. It takes a lot because their set-aside is limited. They prevent hypoglycemia. They can also replace lipids at any time as an energy source.
When the muscle and liver glycogen stores are filled up, athletes perform better, because it is the most readily available energy source during exercise . This is why Carbs should be part of the menu before, during and after exercise and must represent between 55% and 60% of total calories ingested.
Carbs are either complex or fast. The first, also called “sugar” are the main source of energy in the body. It also combines with low glycemic index foods. Without these complex Carbs, it would not go away … As they are absorbed slowly into the body, they provide energy over a longer period, unlike the simple sugars (candy, cake, chocolate, honey, maple syrup, fruit juice, etc.) which provide power to the field, but of very short duration.
The best sources of complex Carbs
Pasta (whole wheat, kamut or multigrain)
Brown rice or wild rice
Bread and bagel (whole wheat, multigrain, kamut or spelled), pitas
whole grains, whole grain crackers
Whole grains (oatmeal, millet, barley, quinoa, buckwheat)
Beans and lentils
Foods rich in complex Carbs (containing 15 g of carbohydrate)
1 slice of bread, 1 small bread, pita ½, ½ bagel, 1 small tortilla
80 ml (1/3 cup) of cooked pasta or cooked rice
125 ml of whole grains
½ cup cooked cereal (oatmeal)
½ cup cooked legumes
½ homemade muffin, waffle 1
½ cereal bar
1 serving of crackers
1 fresh fruit
375 ml of raw carrots
125 ml (1/2 cup) canned fruit
½ cup juice