If you are a sports person and especially if you train with weights, whether fitness, bodybuilding, strongman, weightlifting, etc, you will know the importance of carbohydrates in your diet. That is why this time we are going to review the best foods rich in carbohydrates so that you can introduce them to your diet in the best way.
Unfortunately, very often carbohydrates or carbohydrates are very demonized and surrounded by false beliefs and false myths, such as the most common of all: ” Carbohydrates fat. “
While it is true that foods rich in carbohydrates can gain weight, so does the rest of the macronutrients. If you go beyond your recommended daily intake eating protein you will also gain weight and the same with fats. The idea is to know what the right foods are and the right moments to consume them, that way everything will go well.
To know a little more about this macronutrient vital for humans, let’s look at some of the carbohydrate-rich foods to be able to use them for our own benefit and continue to enjoy good health while pursuing our physical goals.
The Best Rich Carbohydrate Foods
As it could not be otherwise, we start this list with the number one par excellence in the world of weights. And is that if we stop to think, who has not ever seen the typical bodybuilder eating a bowl of white rice almost bigger than him? Or better yet, who does not remember the god of bodybuilding in the drawings of Dragon Ball Z, the great Son Goku, eating hundreds of bowls full of rice? It’s the food of the Super Sayan !!
Rice is the food most consumed by athletes because besides being very economical is very rich in carbohydrates, approximately 80%. It is one of the best sources of energy that we can consume both before and after intense training.
If we take it before a workout it will give us strength and endurance to deal with it, and if we take it afterward, it will replenish the muscular glycogen deposits emptied during the training facilitating our recovery.
A nice bowl of rice accompanied by a serving of protein like meat, fish or eggs and a small serving of vegetables is the best dish you can prepare for eating!
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What to say about oats that we do not already know at this point. Considered as one of the best superfoods, oats are ideal anytime and anywhere. Especially for your breakfast, oats meet the nutritional requirements to make your breakfast complete and balanced, as it provides vegetable proteins, healthy fats, a lot of fiber and slow release carbohydrates to keep you satiated for longer and get energy for all morning.
Oats contain approximately 50-60% carbohydrates per 100g.
You can also add oat flakes to your breakfast milk bowl, what more can you ask for?
The other great giant of the world of the weights, next to the rice form the two pillars that support our fitness feed. Pasta is another carbohydrate-rich food that we can consume if we train hard because it also contains a lot of carbohydrates, though not as much as rice. The pasta contains about 70g of carbohydrates per 100g of product, but what makes it stand out in comparison to the rice is that it contains much more protein, between 10 and 15%.
This fact makes pasta another of the great options when planning our diet, taking advantage of their macronutrients will help us to better match our macros.
The potato is undervalued by many, and the truth is that it is a very good alternative to the foods we have just seen and we can also consume whatever our goal.
The potato contains about 20% carbohydrates, a much lower amount than pasta, rice or oats, but these are of high quality. In addition, it is also rich in fiber, vitamins, and minerals which benefit us greatly.
This tuber cannot be lacking in your diet, be it a volume diet or a diet of definition. It is the perfect food for any time and situation, no matter where you are. A potato will always be welcomed!
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Other Carbohydrate Rich Foods to Consider
We can find other foods rich in carbohydrates that obviously contain good amounts of this nutrient, although to a lesser extent as for example other types of cereals, bananas, legumes, some vegetables like peas, etc.
The idea is to take a healthy, balanced and complete diet to not suffer any nutrient deficiencies, which will allow us to stay healthy and in a good mood. And you, do you like to take care of yourself as much as we do?