The best fuel for muscles are carbohydrates. There are many high-carbohydrate foods that are beneficial to both your health and your athletic performance. The key is choosing the right carbs. Here are my top 8 energy foods to eat:
1. Blueberries- Add these to salads, cereals, and smoothies.
2. Steel Oats- Great fiber and helps slow glucose absorption.
3. Lentils- These produce a low-glycemic response that prevents a spike in blood sugars.
4. Figs- Contain 30 grams of good carbohydrates along with B vitamins, calcium, and potassium.
5. Rice bran- Contains 5 grams of carbs and 2 grams of fiber and also slows glycemic release thus maintaining better blood sugar levels.
6. Apples, mango, kiwi, and oranges- Contains multiple nutrients and are great sources of carbohydrates.
7. Sweet potatoes- Contain 28 grams of carbohydrates and are filled with many nutrients.
8. Whole wheat pasta- Contains 40 grams of energy rich carbohydrates and 5 grams of fiber.
Eating lots of sweets and sugary foods for quick energy before you exercise may hurt your performance. Here's why: After you eat any kind of concentrated sugar, (soft drinks, candy, donuts, cookies, ect.)your body secretes insulin, a hormone that carries sugar from your blood into the muscles. Exercise, like insulin, also helps carry sugar into the muscles. The combined effect of insulin with exercise can cause your blood sugar to drop abnormally low. You may experience hypoglycemia (low blood sugar) and feel light-headed, shaky, tired, and weak.
After exercising, you should eat carbohydrate rich foods and fluids. The muscles are very receptive at this time to re-fueling and replacing the used glycogen.
The above 8 energy foods are essential for proper replenishment.
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