The Best High Energy Carbohydrates for Your Diet

The Best High Energy Carbohydrates for Your Diet

If you’re a very active person who plays sports or participates in intense exercise, for example swimming or dancing, eating high energy carbohydrates is an absolute must.

Some people are fearful of adding energy-dense carbs because they think they will cause weight gain, but as long as you select the right carbs and monitor portion sizes, this doesn’t have to be the case.

High energy carbohydrates are necessary fuel to perform exercise properly so they need to be a part of your daily intake. For diet success plan to eat these foods before and after exercising, as well as first thing in the morning.

Sweet potatoes

Sweet potatoes are higher in nutrients than regular potatoes and they won’t provide as fast of a blood glucose spike.

Brown rice

Brown rice breaks down slowly in the body unlike white rice. Thus, it is great for providing steady energy levels.


This grain will boost fiber intake while maximising energy levels.

Ezekiel bread

This bread is less processed than any other loaves in the grocery store. It provides your body with high quality nourishment and long lasting energy.


high energy carbohydrate quinoa

This is considered a grain because of its nutritional value and texture but is technically a seed. It is a complete source of protein in itself. Quinoa is a great substitute to use instead of brown rice and is recommended for vegetarian diets.

Whole wheat pasta

Whole wheat pasta is fast to prepare. It is a very dense energy source that is extremely filling.


Oatmeal is low in sugar and high in fiber. It is a delicious way to get any day started off right. To add flavour season it with cinnamon which does not any calories.


Bananas work really well pre-workout. It is a high-energy fruit containing more starch carbohydrates (as opposed to natural sugars) than any other fruit. Bananas are also high in potassium. Potassium is a key nutrient needed to support muscles during intense exercise.

Whole wheat tortillas

Make a high-protein wrap before or after any workout session. An easy combination is grilled or deli-sliced chicken, black beans or quinoa, low-fat cheese, avocado and spinach. This can be dressed with mustard or fresh salsa.

Bran buds

This cereal is high in fibre. It therefore digests more slowly thus helping to regulate your energy levels throughout even the toughest challenge to your physical endurance.


high energy carbohydrate beans

Beans are a high fiber, high complex carb food. All varieties of beans work into a balanced diet by supplying a little protein too.

In a nutshell

Above is a list of the best carbohydrates to add to your diet. For most of these, you’ll want to serve up around one-half to one cup. This will be approximately 100–200 calories per serving. This will fuel you through an hour or two of exercise. It also helps you to recover after the workout is finished.

Remember to balance these foods out by eating vegetables at other points during the day. This mix of high energy carbohydrate sources will support low-calorie goals. It will provide essential nutrient intake and include enough dietary fiber.

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