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Here some of the main functions of carbohydrates:

• Provide the body with energy

• Provide the body with stored energy

• Help to preserve muscle tissue

• Help to promote digestive health

• Involved in maintaining blood glucose levels

• Fuels the brain and nervous system tissues

Advice on foods containing carbs

Carbohydrates and performance:

• Maintain carb balance for each meal

• Increase carbs prior to events and exercise

• Increase intake of complex carbs after exercise to replenish energy stores

Carbohydrates to eat

  • Vegetables: green, leafy, orange and yellow

  • Fruits: grapes, apple, banana, melons, mangoes

  • Grains: crackers, noodle, bread, pasta, rice

  • Starches: potatoes, yam, sweet potatoes

  • Legumes: peas, dried beans, lentils

  • Milk

  • Yoghurt

  • Sports drinks

  • Unsweetened fruit juices

Carbohydrates to avoid or very low intake

  • Refined flour

  • Sweetened fruit juices

  • Energy drinks & soft drinks

  • Packaged Snacks

  • Cakes

  • Cookies

  • Candies

  • Desserts

  • Pastries

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