Two people rate carbs for athletes: unsweetened cereal, brown rice, candy, white and whole-grain bread, and dried fruit. They weigh fiber, digestion speed, and added sugars to figure out which work best before games, during activity, or as everyday fuel.
Rating carb sources for athletes. Number 1, cereal.
5. I don't think it's amazing. I think there's a lot of other better options, but it's also not terrible, especially if it's like unsugared Cheerio type stuff.
Brown rice.
9. I would say brown rice during meals, but don't have it like an hour or 2 before a game just because it's higher in fiber and it takes longer to digest.
Candy.
3, 4. Candy is very high in carbs, and a lot of runners and athletes like to have candy maybe mid-run or mid-game, which is totally fine, but during meals or as, as a constant carbohydrate source, I would say keep it pretty low. White bread, I'll put that like 4, maybe 5. White bread's high in carbohydrates, but there's better options if it's for meal times, so I would say 4. Yeah, whole grain bread, there's probably the better option for your meals when it comes to bread, and I'd say 6.5 to 7.
Dried fruit. Ooh, I love dried fruit. I'm going to give that one like an 8.
Fresh fruit, I'll say 8, maybe 9, cuz sometimes dried fruit has like extra added sugars when it's not really needed.
