Why Carbohydrates is Important for Athletic Performance
Essential for Athletic Performance
Carbohydrates plays a critical role in supporting Athletic Performance through its effects on metabolism, energy production, and cellular function.
Key Benefits
Primary energy source for brain and body
Additional Support
Supports athletic performance and endurance
Daily Target for Athletic Performance
130 g per day
Adjusted based on Athletic Performance goals
Best Carbohydrates-Rich Foods for Athletic Performance
These foods provide the most Carbohydrates while supporting your Athletic Performance goals:
| Rank | Food | Carbohydrates per 100g | % Daily Value | Athletic Performance Score |
|---|---|---|---|---|
| 0 | Oats | 66.3 | 51% | |
| 1 | Brown Rice (Cooked) | 45.8 | 35% | |
| 2 | Chickpeas (Garbanzo Beans) | 45.0 | 35% | |
| 3 | Chia Seeds | 42.1 | 32% | |
| 4 | Black Beans (Cooked) | 40.8 | 31% | |
| 5 | Mung Beans | 38.7 | 30% | |
| 6 | Buckwheat (Cooked Groats) | 33.5 | 26% | |
| 7 | Pomegranate | 32.7 | 25% | |
| 8 | Dragon Fruit (Pitaya) | 29.0 | 22% | |
| 9 | Figs (Fresh) | 28.8 | 22% | |
| 10 | Kiwi (Green, Fresh) | 26.0 | 20% | |
| 11 | Prunes (Dried Plums) | 25.5 | 20% | |
| 12 | Mango (Fresh) | 24.7 | 19% | |
| 13 | Banana | 22.8 | 18% | |
| 14 | Almonds | 21.6 | 17% |
How Much Carbohydrates Do You Need?
General Population
130 g (Men)
130 g (Women)
Sample Daily Meal Plan
Here's how to reach your Carbohydrates target naturally:
Breakfast
- Oats - 100g (66.3 )
Total: 66.3
Lunch
- Brown Rice (Cooked) - 100g (45.8 )
Total: 45.8
Dinner
- Chickpeas (Garbanzo Beans) - 100g (45.0 )
Total: 45
Snack
- Chia Seeds - 50g (21.1 )
Total: 21.05
Daily Total: 178 g (137% of target)
✓ Signs of Adequate Carbohydrates
- Improved Athletic Performance performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Carbohydrates Deficiency
- Fatigue and weakness
- Brain fog and poor concentration
- Headaches
- Muscle weakness
- Irritability and mood swings
- Bad breath (ketosis)
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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