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High Carbohydrates Food items for Athletes

High Carbohydrates Food items for Athletes

 When we talk about athletes, we always give an example of their fitness to our friends.

 In everyone’s life, there is one ideal they can follow as their fitness ideal.

 Right!

 Mine is Usain Bolt, I have been following his advice for a long time.

 But, not what it looks like.

 I mean, it’s not easy to maintain fitness as it seems.

 Athletes mostly spend their time in physical activity, it can be an exercise, game, etc.

 Question for you:

 How they get energized every single day?

 Well, I guess they have high-level trainers to maintaining their health which includes gym, diet, etc.

In this article, I am going to share with you the secret nutrients of athlete diet that is carbohydrate.

 Yeah, Carbohydrate is one of the biggest sources of energy.

 How many carbohydrates should I consider in my diet?

 You will calculate your carbohydrates requirements based on your age and height.

 First, I am going to tell you which foods are rich in carbs then share recipes which gives your body immediate energy.

 Getting started:

  • Carbohydrates rich foods for athletes. 
  • The only carbs recipes you will ever need
  • Conclusion

 Carbohydrates Rich Foods for Athletes:

 1. Quinoa 

Quinoa is a gluten-free grain which is highly rich in carbohydrate and better than white rice. 100 g (3.5 oz) of Quinoa contains 64.2 g of carbohydrate. Taste like nuts.

 2. Oats

Who forget oats? My mom cooked me daily when i was in school. I love to eat with milk. 100 g (3.5 oz) of Oats contains 66.3 g of carbs.

 Oats is tasteless, you need to add some toppings.

3. Kidney beans

(100 g = 22.8 g carbs) Taste like a slightly sweet and a meaty.

 4. Banana:

(100 g = 23 g carbs) Sweet taste.

Banana is a very demanding fruit in the world. From common men to professional athlete all diet list contain banana

5. Buckwheat

(100 g = 71.5 g carbs) This taste like little earthy, a little nutty, a little bitter.

6. Sweet Potatoes

 (100 g = 20.1 g carbs) Taste like its name.

 7. Beetroot

(100 g = 9.56 g carbs) Earthy taste.

 8. Blueberries

(100 g = 14.49 carbs) Taste sweet and sour.

9. Apples

 (100 g = 13.81 g carbs) Taste sour and bitter.

 10. Chickpeas

(100 g = 27.42 g carbs) Nutty taste.

 11. Brown rice

 (100 g = 77.24 g carbs) Taste like white rice. 

 The only carbs recipes you will ever need

 Since most carbs are not good in taste. Instead of eating raw I would like to share some recipe which makes carbs tastier than ever.

 1. Quinoa with a pinch of onion

  • Calories intake: 250 
  • Carbs: 46.12 g 
  • Protein: 8.77 g
  • Cooking time: 10 minutes
  • Type: Veg
  • Method: Rice cooker/Pressure cooker

 Ingredients:

  • 1 cup (175 g quinoa)
  • 375 ml of water.
  • 1 pinch salt
  • 1 cup chopped tomatoes
  • 1 cup chopped onions
  • Oil
  • 1 tsp cumin seeds
  • Chopped coriander leaves

 How to make:

 1. First, you need to rinse quinoa with fresh water in a mesh strainer.

 2. Rub for a few minutes. 

 3. Spray oil in a cooker and start heating in a medium flame.

 4. Add onions following with cumin seed.

 5. Fry till onions become brown.

 6. Add tomatoes and again fry 2 min.

 7. Add salt

 8. Empty the quinoa into the cooker.

 9. Add water.

 10. Close the lid and cook for 2-3 min on a high flame.

 11. 2 whistle is enough.

 12. Switch off the cooker and leave it for 5-10 min until all steam is out.

 13. Serves in a plate by adding a pinch of coriander as toppings.

 Note: You can also make quinoa in other useful kitchen cookware like sauté pan.

 Note: You can also add some veggies and peppers along with onions to increase nutrients.

2. Oats with beautiful blueberry toppings

 Calories intake: 321 

 Carbs: 24 g

 Protein: 13 g

 Cooking time: 15 mins

 Type: Veg 

 Method: Rice cooker 

 Serving: 1

 Ingredients:

  • 3 cups oats.
  • 5 cups of water.
  • 1/8 tsp salt.
  • 1/4 tsp vanilla extract.
  • 1/4 tsp fresh blueberries.
  • 1 tsp almond butter (Plus more if you love to lick)
  • 1-2 teaspoons maple syrup honey.
  • 2 tbsp unsweetened shredded coconut (optional)

 How to make this delicious meal

 1. To avoid sticking first add 1 tbsp of oil in a cooker.

 2. Add oats followed by water.

 3. Add milk.

 4. Add all ingredients. 

 5. Secure the lid and close the vent.

 6. Cook for 4 minutes. 

 7. Switch off the cooker and allow the pressure to release naturally.

 8. Serves (If blueberries seem less, add extra as a topping)

 3. Buckwheat (170 grams)

Well, buckwheat is a very underrated recipe. Hardly anyone knows about this. But this is more nutritious than oatmeal and quinoa.

 Calories intake: 155  

 Carbs: 33.5 g 

 Proteins: 5.68 g

 Type: Veg

 Method: Stovetop/Rice cooker

 Ingredients:

  • 1 cup (170 g) toasted buckwheat
  • 1 3/4 cups filtered water
  • 1-2 tbsp butter 
  • 1-2 tbsp salt

How to cook using rice cooker method

 1. Take out the toasted buckwheat into a mesh strainer and rinse.

 2. Pour out all buckwheat in the cooker.

 3. Add water.

 4. Add salt

 5. Add butter

 6. Stir well

 7. Place the lid and set the mode of the cooker to white rice.

 8. Cook until 2 whistles.

 9. Turn off and leave until all pressure is gone.

 10. Serve

 Note: If the buckwheat you buy is not toasted, you can easily toast in a pan/skillet for 4-5 min in a medium flame until color change to brown.

 4. Brown rice with Chutney Pinch

 There is a fact behind brown rice that it does not give you belly fat, unlike white rice. Thus instant energized your body.

 Calories intake: 469

 Carbs: 72 g

 Protein: 9g

 Ingredients:

  • 3 shredded medium carrots.
  • 3/4 cup dried cranberries
  • 1 red pepper chopped.
  • 3 green onion, sliced.
  • 3 cups spinach.
  • 1 medium apple chopped
  • 1 cup cashews.
  • 1/2 cup mango chutney.
  • 3 tsp olive oil
  • 2 tsp red wine vinegar.
  • 2 tsp curry powder
  • 1/2 tsp salt.
  • 1/2 tsp garam masala
  • 8 cups cooked brown rice.

 How to cook?

  • First, cook brown rice in a normal rice cooker.
  • Mix all ingredients in a large bowl.
  • Stir it well.
  • Refrigerate for several hours.
  • Just before serving toss spinach and apple also sprinkle some cashews.

In the end, I would like to tell you if you’re athlete apart from carbs you need to drink a lot of juices, eat fruits.Athlete burns more calories than a regular man. Thus requires more calories to eat.

Stay away from bad carbs. Eat this highly energized carbs and stay healthy.

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