Complex carbohydrates are an essential energy source for athletes. They are made of starch, sugar and cellulose. They provide vitamins, minerals, antioxidants and fiber. You should get 45 to 65 percent of daily calories come from”carbs”. Good sources of complex carbs are natural organic sprouted breads like Ezekial, wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye – also fruits, vegetables and beans / legumes.

Steer clear of “simple” carbs like sugar, processed breads, white rice, soft drinks, over-processed flours.

  • Artichokes
  • Artichoke hearts
  • Asparagus
  • Bamboo shoots
  • Bean sprouts
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Daikon
  • Eggplant
  • Leeks
  • Lentils
  • Beans (green, kidney, garbanzo)
  • Greens (collard, kale, mustard, turnip)
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Squash
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Water chestnuts
  • Watercress
  • Zucchini
  • Cabbage (green, bok choy, Chinese)
  • Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)
  • Complex Carbohydrates
  • Beans
  • Lentils
  • Sweet Potatoes
  • Brown Rice
  • Quinoa
  • CousCous
  • Kasha
  • Steel Cut Oatmeal
  • Almond/Cashew Milk

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