Carbohydrate Sources for Athletes

Carbohydrates are one of the most important macronutrients for athletes. They provide energy during exercise, refill muscle glycogen stores and support recovery. Choosing suitable carbohydrate sources can support your training and muscle development. Here are carbohydrate sources athletes often choose:

1. Complex Carbohydrates

Complex carbohydrates take longer to digest and raise blood sugar more steadily, which gives athletes lasting energy.

• Wholegrains: Brown rice, wholewheat bread, quinoa, porridge oats
• Pulses: Lentils, chickpeas, beans
• Vegetables: Sweet potato, carrot, broccoli, spinach

2. Quick-Release Carbohydrates (Simple Carbohydrates)

These are carbohydrates that can be eaten before or after training for a quicker source of energy.

• Fruit: Banana, grapes, apple, strawberries, pineapple
• Honey and pekmez (Turkish grape molasses): Can be used as natural sweeteners, in moderation
• Rice and potato: Digested relatively quickly and help refill muscle glycogen

3. Liquid Sources of Carbohydrate

Liquid sources of carbohydrate are useful for a quick supply of energy, especially during training.

• Milk and kefir: Provide carbohydrate together with protein
• Fresh fruit juice: A quick source of energy, best kept in moderation
• Smoothies: A combination of carbohydrate and protein can support recovery

4. Carbohydrate Options Before Training

Many people choose easily digested carbohydrates 30 to 60 minutes before training:

• Banana
• Porridge oats
• Wholegrain bread
• Rice cakes

5. Carbohydrate Options After Training

After exercise, carbohydrate helps refill muscle glycogen stores. Popular choices include:

• White rice or potato
• Honey and yoghurt
• Whey protein with fruit juice
• Wholewheat pasta

6. Daily Carbohydrate Needs

Athletes' daily carbohydrate needs vary with the type and intensity of the sport. As a general sports-nutrition guide, which your dietitian can tailor to you:

• Light exercise: about 3-5 g per kg of body weight
• Moderate training: about 5-7 g per kg
• Intense training: about 7-10 g per kg

7. What to Bear in Mind When Eating Carbohydrates

• Go easy on sugary and processed foods: White sugar and refined carbohydrates can cause sudden swings in blood sugar.
• Balance fibre: Too much fibre can make digestion harder, so lower-fibre carbohydrates are often chosen before training.
• Do not neglect water: Enough water is needed to digest carbohydrates and turn them into energy.

The right carbohydrate choices can influence how you perform and recover. Complex carbohydrates provide longer-lasting energy, while simple carbohydrates are useful when you need to refuel quickly. By building a carbohydrate plan that suits your own training intensity, you can support your training. Results vary from person to person.

This article is for general information only; please consult your doctor and dietitian about your own situation.