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24.01.2014

Food high in carbs for runners, bodybuilding back workout video - Test Out

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Because they are easy to eat and digest and are loaded with fast-acting carbohydrates (one large banana provides 31 grams of carbs), bananas make the perfect pre- or post-exercise snack. Strawberries, blueberries, and other berries are among the most nutritious sources of carbohydrate. Real energy bars — the kind designed specifically for use before, during, and after exercise — are great for fueling and refueling around workouts as they provide abundant, fast energy.
Emphasis has generally been placed on completely depleting glycogen stores before race day, then going super carb-heavy two to three days before the race. Subscribe to the Life by DailyBurn newsletter for healthy tips, articles, recipes and more.
In selecting the food source, the food group is first identified and the amount taken compared to the amount of carbohydrates received in grams. For those where weight and calories plays a major factor the calories will assist you in not going over your daily amount allowed.
Some are best for use during and after exercise, while others are ideal for regular meals and snacks. Just be sure to have your banana with some form of protein after exercise to promote muscle recovery and repair. Before and after workouts, choose bars that are high in carbs, moderate in protein, and low in fat and fiber.


For athletes, especially endurance athletes like marathon runners (or anyone competing for 90 minutes or more), carbs become even more essential to “supersaturate the muscles and liver glycogen stores,” says Leslie Bonci, MPH, RD, CSSD, RDN, director of sports nutrition at the UPMC Center for Sports Medicine. More specifically, if your glycogen levels are high then you can delay fatigue longer and hopefully prevent “hitting a wall,” when your carbs stores are depleted and your body turns to muscle for energy. At all other times, your carbs should come from low-glycemic foods that provide longer-lasting energy and are packed with lots of other nutrition. Berries are not the most concentrated source of carbs, however (a full cup of strawberries contains just 12 grams), so don’t rely on them too heavily to meet your daily carbohydrate needs. With 44 grams of carbs, 9 grams of protein, 3.5 grams of fat, and 1 gram of fiber, PowerBar Performance is a good example.
Lowfat yogurt is a better choice before and immediately after exercise because it has a higher glycemic index, so the carbs go to work quickly.
But you may also know that complex carbs provide energy and therefore shouldn’t be totally avoided — especially when it comes to endurance competitions. In order to get those energy stores to peak levels, research has shown that runners need to consume a higher amount than normal of these starchy foods in the days leading up to the big event.
Too many carbs can lead to sleep issues for certain individuals, plus some runners find that ingredients like the inevitable tomato sauce on top of their pasta pile can be slightly acidic in their stomach, Bonci points out.
However, the table below will show you further examples of foods that do provide carbohydrates.


Eat (and drink) these items to up your carbohydrate intake and reap their performance benefits. Thus, sports nutrition experts generally recommend that runners get approximately 60 percent of their daily calories from carbohydrate. For snacking, choose bars made from real food — fruit, nuts, and whole grains — and with minimal added sugar, like Forze GPS.
For some athletes, carb loading might even be the difference between setting a PR or getting a DNF on race day. Go with whatever carbs you have the best track record with and that won’t upset your stomach. We turned to our running and nutrition experts to break down why, when and how to carbo load.



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