When we think of carbohydrates, we think about energy. With many options to choose from, there is no surprise why carbohydrates are such a popular choice. Here a LivFitMag, we will be reviewing different carbohydrate sources and what makes them unique. In addition, discussing why they would be useful for training routines and the types of training.
The energy dense carbohydrate that will keep you going through the day. Oats are one of the healthiest grains in the world. They are a gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants. In addition to that, they are mainly used as a cereal choice, however there are many recipes that they can be used in. These cary from flapjacks, oat cookies and oat bread, they can also be used in smoothies if you are looking at making your own high calorie protein shake.
A full complex carbohydrate which takes time to break down compared to simple carbohydrates. This is due to their complex mesh of molecules. However, a very dense energy source if consumed daily. Perfect for endurance based athletes or those gym goers who train for a long period of time. A popular recipe many use is to mix rolled oats with hot water, then add a scoop of a flavoured whey protein powder. This will provide a good amount of sustainable energy for your training routines.
This carbohydrate source falls into the popular category due to its many health benefits. White potato is a brilliant source of potassium, which is actually more than a banana per portion. It also contains high amounts of vitamin C, B and additionally are fat, sodium and cholesterol free. The reason this is such a popular food source, is due to the many dishes that can be made with white potato. these range from jacket potato, fries, crispy potatoes and mash. All very convenient for people prepping food for long distant journeys or busy schedules.
Potatoes are typically complex carbohydrates, however some variations may increase blood sugar levels faster than others. Inclusion of the skin means a high fibre meal which is perfect for many who may struggle to consume daily. A perfect food source to add to many meals of your choice, this will keep you going with a lot of energy in the tank.
One of the best snack choices around. The banana adds a sense of taste and fullness. Consisting of around 110-140 calories, Bananas provide a good 29g of carbohydrates packed full of potassium, low sodium and a good source of fibre. Considered as one of the healthiest fruits, this is a popular choice amongst a large population of fruit eaters. A perfect on the go snack for everyday life.
In addition, a brilliant snack from a variety of different training procedures. Start, during and finishing will be the best times to consume a banana. This will provide that short burst of needed energy.
Offering a much lower calorie count per serving, the sweet potato is a great option if you are wanting to keep calories a little low but consume a good source of carbohydrates at the same time. What makes it so unique? Well, it is packed with many micronutrients that make it one of the best sources. To start, it is full of vitamins and minerals but also a great source of fibre. Additionally, they are full of antioxidants that maintain a healthy gut. Also support healthy vision, increase brain function and support the immune system. Many health benefits in one little red potato.
When referring to training routines, this source of carbohydrate would be great for the people who are dieting. Already a very popular choice amongst many cross-fit trainers and bodybuilders for its low calorie benefits. If you are looking for a low calorie carbohydrate source but want all the health benefits, look no further.
Thats not to rule these popular carbohydrate sources out, many people prefer to consume some of these daily. What we recommend is everything within moderation, if you want to consume that doughnut, feel free. However, if you consistently limit yourself from over consumption then there would be no need to worry as most of these sources contain high saturated fat and sugar contents. As long as you are maintaining enough physical activity daily and consuming good amounts of fruit and vegetables then you should be just fine.
More info on carbs can be found here
Jordan Fleet joins the team to help simplify complex topics ranging from training, nutrition, supplements and many more. With a trade in mechanical engineering and one more year remaining on completing his sports nutrition and health degree at Liverpool John Moores University. Jordan will provide a better insight into different areas of fitness in the hope to provide the best quality service/information he can offer.
An advocate for training with a strong mindset, nutrition balancing and enjoying life. Find him in the nearest gym or many coffee shops.