Whole Grains
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Wholesome grains are good sources of carbohydrates. They contain fiber and B vitamins which are important for replenishing glycogen stores. Whole grains are also rich in vitamin E and antioxidants which help to repair body cells and prevent disease. As opposed to regular white bread, try whole wheat pasta, brown rice, lentils, black beans, or for something different try quinoa, kasha, or spelt. Look for “whole grain” on your food labels in the grocery store.
Fruit as a carbohydrate source is rich in vitamins A, C, and phytochemicals. Examples are papaya, mango, kiwi, guava, apricots, cantaloupe, and nectarines. These are also good sources of energy for athletes. Vegetable sources of carbohydrate like sweet potatoes, carrots, and red peppers are also high in fiber, Vitamins A and C, and folate are all essential to the maintenance and repair of the body, which is obviously important to athletic performance.