Carbohydrates

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