Carbohydrates are essential for long and intense training sessions for endurance sport. Without them you will suffer fatigue, lower performance, immune suppression and poor recovery. However, you should always aim to eat foods which provide nutrients alongside carbohydrates (fuel) for your body.
Below is a list of nutrient rich carbohydrates which you can eat to achieve a higher carbohydrate intake on Carbohydrate loading days, or days with heavier training sessions or competition. Each Serving represents approximately 30g of carbohydrate.
| Food ( Each contain approx. 30g of carbohydrate) |
| 1 medium banana |
| 1 poached egg on 1 wholegrain slice of toast |
| 2.5 Weet bix biscuits |
| 2 medium fruits (oranges, apples) |
| 150g cooked Quinoa |
| 1 Cup Parsnip Slices, Roasted |
| 2 avocado |
| 1 cup cooked Green Peas |
| 1 cup lentils |
| 130g brown rice |
| 2 buckwheat pancakes with 2 tbsp maple syrup |
| 1 cup low fat vanilla yoghurt |
| 300ml flavoured low fat milk* |
| 30–40g (1–1 cups) breakfast cereal with milk* |
| 1 cup of cooked oatmeal / porridge with milk |
| 1 wholegrain sandwich, including cheese/meat/chicken |
| 1 cup/ 150g of baked beans |
| 200g large potato |
| 1 cup sweet potato |
| 1 large corn on the cob |
| 1 cup thick vegetable soup |
| 1 cup of fruit salad |
| 45g of dried fruit |
Avoid or eat in moderation the following foods which have minimal nutrients
White Pasta, White Rice, White Bread, Lollies, Processed Foods high in Preservatives, pre-packaged Foods, Foods with fructose or corn sugar syrups, ice cream, fruit juices, cordial, English muffins, crumpets or scones, ice blocks, chocolate bars, store bought muesli bars, sports gels, soft drinks.
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