Carb Charge
Carbohydrates provide athletes with an excellent source of fuel. Cutting back on carbs or following low-carb diets is not a good idea for athletes because restricting carbohydrates can cause a person to feel tired and worn out, which ultimately affects performance.
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Good sources of carbohydrates include fruits, vegetables, and grains. Choose whole grains (such as brown rice, oatmeal, whole-wheat bread) more often than their more processed counterparts like white rice and white bread. That's because whole grains provide both the energy athletes need to perform and the fiber and other nutrients they need to be healthy.
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Sugary carbs such as candy bars or sodas are less healthy for athletes because they don't contain any of the other nutrients you need. In addition, eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy and then leave them to "crash" or run out of energy before they've finished working out.