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Copyright © 2005 Peak Performance. All Rights Reserved.
Carbohydrate Content of Common Pre-Workout Foods
Last week , we talked about pre-workout nutrition guidelines. Now on to the numbers, to help you figure out how much and what sorts of foods you need. Previously, we talked about determining your energy budget depending on your specific level of activity as well as the sport nutrition guide to help you make good choices for peak health and peak performance. Check back to these articles as to help you make choices that are right for you!
|
Food |
Amount |
CHO (gr) |
Most fruit juices |
1 cup (250 mL) |
30 |
Regular soft drinks |
1 cup (250 mL) |
26 |
Gatorade |
1 cup (250 mL) |
14 |
GatorPro |
1 cup (250 mL) |
58 |
AllSport, PowerAde |
1 cup (250 mL) |
19 |
PowerBar |
1 bar (63 g) |
41 |
Low fat milk |
1 cup (250 mL) |
12 |
Low fat chocolate milk |
1 cup (250 mL) |
33 |
Low fat fruit yoghurt |
1 container (175 g) |
32 |
Low fat fruit smoothie |
1 cup |
28 |
Chili |
1 cup |
22 |
Shepherd's Pie, home-made |
1 piece (6x3x3 cm) |
15 |
Baked beans |
1 cup |
40 |
Baked potato |
1 large |
50 |
Corn |
1 cup |
42 |
Split pea or lentil soup |
1 cup |
28 |
Applesauce |
1 cup |
60 |
Raisins/dried fruits |
½ cup |
59 |
Grapes |
1 cup |
37 |
Fruit cocktail |
1 cup |
28 |
Banana |
1 large |
27 |
Date square (medium) |
60 g |
30 |
Granola Bar |
1 |
16 |
Oatmeal raisin cookie |
1 |
9 |
Bran muffin |
1 large |
50 |
Cooked oatmeal |
1 sachet (36 g) |
15 |
Cooked, sweetened oatmeal |
1 sachet (48 g) |
36 |
Cooked cream of wheat |
1 sacher (28 g) |
21 |
Low fat granola cereal |
1 cup |
85 |
Bagel, medium |
(110 g bagel) |
65 |
Rice, cooked |
1 cup |
50 |
Pasta, cooked |
1 cup |
34 |
Spaghetti, tomato sauce with meatballs, canned or home-made |
1 cup (250 mL) |
30 40 |
Copyright © 2005 Peak Performance. All Rights Reserved.
