Best carbs for
athletes: training & race day
Fast carbs allowed · easy on the gut
Use this list when you fuel for sport: before and during long or hard sessions, on race day, when carb-loading, and when refilling after. Here a higher GI and more net carbs help, and lower fiber sits easier on the gut. This is the only carb list where fast carbs score well — it is not a list for everyday eating. Compared per serving: a plate of rice or pasta carries more fuel than two slices of bread.
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