I have always been very interested to see how nutrition impacts my sports performance. Today I will be talking about my own diet, and why you should eat enough carbs if exercise a lot or an athlete. According to the Mayo Clinic, 45 to 65 percent of your daily calories should come from carbohydrates. That’s equal to about 225 to 325 grams of carbs if you eat 2,000 calories a day.
As you probably know, keeping energy levels high is super important for athlete, so they can always be training their hardest. Slow releasing carbohydrates are the answer. No not sweets or sugar. I’m talking about food like pasta and whole-grain bread. I am always looking after my carbohydrate intake. I like to start my day off with a big bowl of porridge with 2 crumpets. Whatever you do, never miss out breakfast, it’s the most important meal of the day, as that is what’s going to give you energy for the morning jobs. I will then have a few snacks or a bowl of whole-grain cereal between. When it comes to lunch, I really keep to the basics. I will most likely have a big dish of pure pasta, with 3 eggs, including some salad for vitamins. That will keep my carbohydrate and protein levels high, while also getting some fibre and vitamins. Until dinner I would snack on some dark chocolate – my favourite energy snack. At dinner, I will have a fish, usually some salmon to make sure I get enough Omega 3 Oil. Very important for the brain and muscles. The fish would go together with some baked potatoes. That is my basic diet. Now let me go over some great snacks and drinks. Dark Chocolate is great for the brain, to increase focus and concentration. I would also drink lost of water and milk, to make sure I am hydrated. Peanut butter is another good one, it has a lot of fat, however quiet a bit of it is good fat. As long as you don’t have it too much, it’s a great snack. Now that I have told you my diet, here is a list you should use to make your high carb diet plan.
- Oats – It may be the healthiest whole grain food on the planet.They are a great source of many vitamins, minerals and antioxidants. Raw oats contain 66% carbs, and nearly 11% of that is fibre. They are particularly high in a powerful soluble fibre called beta-glucan. Oats are also a relatively good source of protein, containing more than most other grains.
- Bananas – They are made up of about 23% carbs, either in the form of starches or sugars. Unripe (green) bananas are higher in starches, which transform into natural sugars as the bananas ripen (turn yellow). Bananas are high in potassium, vitamin B6 and vitamin C. They also contain several beneficial plant compounds. Due to their potassium content, bananas may help lower blood pressure and improve heart health
- Sweet Potatoes – They are a delicious, nutritious tuber.Cooked sweet potatoes contain about 18–21% carbs. This carb content consists of starch, sugar and fibre. Sweet potatoes are a rich source of vitamin A (from beta-carotene), vitamin C and potassium.
- Beetroots – Raw and cooked beets contain about 8–10% carbs, made up of sugar and fibre. They are packed with vitamins, minerals, potent antioxidants and plant compounds.
These are just a few good carbohydrate ideas. However, search the internet so can find your perfect plan, or make your own. I only recommend high carb plans to people to exercise a lot, because otherwise all the carbohydrates will turn into fat, which isn’t what you want, especially if you are aiming to lose weight.