Carbohydrates are an essential nutrient and the primary source of fuel for the body. If you are trying to improve your athletic performance or simply give yourself that extra boost of energy, increase the amount of carbohydrates at your meals and snacks by loading up on grains, fruits and starchy vegetables.
Carbohydrates are the body's most immediate source of energy. Each gram of carbohydrate provides the body with 4 calories of energy, and these calories fuel the body for growth, development and physical activity. Individuals who do not consume enough carbohydrates in their diet will often suffer from low blood sugar, or hypoglycemia, and will easily feel exhausted and fatigued.
Do I Need to Increase My Carbohydrates?
Certain people need to have a carbohydrate intake that is higher than the average sedentary adult. Individuals who participate in endurance sports, such as running and bicycling, and adults who are physically active in their daily jobs need a substantial amount of carbohydrate in their diet to meet their energy needs. In addition, young children and adolescents who participate in sports activities have high carbohydrate needs because of their activity levels and because of the growth and development occurring during these life stages.
Most plant-based foods contain a substantial amount of carbohydrates. Fruits, fruit juice, whole grains and starchy vegetables are all nutrient-dense, carbohydrate-rich foods. Other high-carbohydrate foods include sweets, such as cakes and cookies, and sugary beverages, such as sports drinks and sodas. These sugary foods and beverages should be limited given that they contain few vitamins and minerals.
Sample High-Carbohydrate Meals and Snacks
If you are intending to increase your carbohydrate intake, make carbohydrate-rich foods the main focus of your meals and snacks. Eat larger servings of whole grains, such as pasta and rice, and starchy vegetables, such potatoes and corn, at your meals. Be sure to include a large helping of fresh or dried fruit at meals and snacks, and remember to drink 100 percent fruit juice or low fat milk, which contains about 12 grams of carbohydrates per serving. At snack time, consider throwing some raisins and granola into a cup of low fat yogurt, or you can also create your own high-carbohydrate fruit smoothie.
- Fruit smoothie with bowl of fresh cherries image by Sophia Winters from Fotolia.com