Carbohydrate Sources

Meals should include carbohydrates to replenish your glycogen stores. There are different categories of carbohydrates-rich foods suitable for the various meal timings.

Complex Carbohydrates -

Body requires more time to digest and absorb these types of carbohydrates so choose these during rest days and 4 hours before training/competition. Examples include:

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  Pasta (Al Dente)

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  Rolled Oats

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  Red/ Brown Rice

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  Quinoa

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  Legumes such as peas, lentils

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  Potatoes with Skin (Cold)

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  Wholegrain Bread

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  Sweet Potato (Cold)

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  Muesli Cereal-not fully soaked

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  Soba (Al Dente)

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  Noodle (Al dente)

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You still can eat these complex carbohydrates but with some changes in choice or in preparation. For example, eating hot/warm baked potatoes makes it easier for the body to digest and absorb instead of eating it cold. Once you change the temperature of the starchy food that you eat, it changes the way the body handles the digestion and absorption of the food.

Here are some ways that you can make the some of these foods suitable for 2 to 3 hours before training and competitions.

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  White Rice (2hrs - softer)

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  Pasta (cook it past al dente)

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  White Bread (less fibre)

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  Potatoes (Piping Hot)

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  Instant Oats(Soaked Overnight)

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  Sweet Potato (Piping Hot)

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  Polenta

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  Potato Soup

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  Mashed Potato

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  Rice Vermicelli/ Bee Hoon

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  Noodles (softer than al dente)

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Simple Carbohydrates

Simple Carbohydrates are easy to be digested and absorbed. Once in the body, it raises blood sugar levels quickly and ultimately stores as glycogen. Perfect for 1 hour before training/competition and for recovery snacks/ snacks immediately after training.

Here are some food choices that you can consume:

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  Ripe Banana

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  Cantaloupe/ Rock Melon

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  Berries

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  100% Fruit Juices

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  Dried Fruits e.g. dates

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  Sports Drinks (check brand)

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  Longan

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  Orange & Orange juice

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Here are some Carbohydrate containing beverage choices that you could consider consuming.

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  Chocolate Milk

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  Milk

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  Sports Drinks (check brands)

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  100% Juice

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