A proper diet is undoubtedly an indispensable part of every good athlete's life. However, it often happens that we don't have enough time to invent new recipes all the time and therefore our diet becomes repetitive and loses variety. So today we're going to take a look at the best non-traditional sources of carbohydrates.
Most athletes use the same side dishes over and over again. The most common are pasta, rice and potatoes. But that's a great shame, because there are many other options that are often even better. Which ones are they and what are their biggest advantages? Find out below.
We've also made a video on this topic, which you can find on our YouTube channel. So if you prefer video rather than written form, we definitely recommend watching it:
1. Bulgur
- 12 .3g
- 70g
- 1 .3g
- Energy: 360 kcal
Bulgur is pre-cooked broken and crushed whole wheat with great nutritional properties. As it is a minimally processed grain, it retains many more nutrients than most other wheat products. If you compare it to, say, plain rice, which most people use, it has a much lower glycemic index. It is 48, whereas rice has a range of 50 to 90. As a result, the postprandial glycaemia level rises very slowly, which means that the concentration of glucose in the body rises slowly.
It also contains more fibre compared to rice, which is responsible for intestinal peristalsis. Bulgur is suitable as a side dish in almost everything. In addition to the classic accompaniment to meat, it is also excellent in combination with vegetables or cheese, for example.
2. Couscous
- Protein: 16g
- Carbohydrates: 70g
- Fat: 2.5g
- Energy: 355 kcal
Wholemeal couscous is steamed and formed into balls of semolina made from wheat, millet or barley. The biggest advantage over other side dishes is that you don't have to cook it at all. Just pour hot water over it, which will definitely make a lot of time and work easier. Again, it is a great source of nutrients. B vitamins, phosphorus, calcium, magnesium and fibre are all abundant.
Couscous can be prepared in many ways. Again, it can be used as a side dish for savoury dishes, but it can also be prepared sweetly. Our favourite way is to pour hot milk over it, add one egg, cottage cheese and some fruit. After baking in the oven for a while, it turns into a delicious pudding that is definitely worth a try.
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3. Buckwheat
- Protein: 10g
- Carbohydrates: 74g
- Fat: 2g
- Energy: 352 kcal
Buckwheat will be especially appreciated by people suffering from celiac disease, as it is gluten-free. The great advantage of buckwheat is its high rutin content. This has beneficial effects on blood vessels, as it can treat capillary fragility and improve the elasticity of blood vessels. Therefore, buckwheat is recommended for people who suffer from varicose veins or other vascular problems.
Buckwheat is also rich in fibre and is a source of unsaturated fatty acids, vitamins B and E, molybdenum, iron and many other microelements. To preserve its nutritional value, it is recommended to boil buckwheat for 10 to 15 minutes and then let it finish cooking under the lid for about 30 minutes.
4. Quinoa
- Protein: 13g
- Carbohydrates: 63g
- 6 .1g
- Energy: 373 kcal
This cereal is widely used in Latin American countries. In addition to carbohydrates , it also contains quite a lot of protein, specifically about 15 grams in a 100 gram serving. Quinoa has a number of health benefits. It improves intestinal peristalsis, lowers blood pressure and helps prevent migraines. In addition, it is gluten-free, has a low glycemic index, is easy to digest and does not burden the digestive system.
In short, it is a food that would be a shame to deprive yourself of. Quinoa has virtually no taste, so it can be used in both savoury and sweet dishes. It is very good in salads, but it is also worth trying in muffins, for example, which you will surely love.
5. Oatmeal
- Protein: 13g
- Carbohydrates: 68g
- Fat: 7g
- Energy: 386 kcal
Oatmeal is another great source of both carbohydrates and protein. They also contain iron, calcium, phosphorus, and vitamins B and E. Their easy digestibility makes them especially popular for breakfast. Despite this, some people have digestive problems after eating cereals.
The solution is to either soak the flakes in water overnight or buy pre-made porridge. Some of the better quality porridges are steamed to get rid of these negative effects. We like to use e.g. porridge from Prom-INwhich not only tastes great, but is also very digestible and is a good meal even in the period before training.
6. Brown rice
- Protein: 7g
- Carbohydrates: 77g
- 2g
- Energy: 374 kcal
Most retailers try to present brown rice as a healthier version of white rice. Unfortunately, this is just marketing, similar to cane sugar, for example. The only major difference between white and brown rice is the fibre content. In 100 grams of brown rice, there are about 5-8 grams of fibre, whereas in white rice it is virtually absent. It is often stated that brown rice has a lower glycaemic index compared to white rice. While this is true, this information is only relevant if you consume rice on its own. If you use it as a side dish, the glycaemic index is calculated from all the components of the meal. The resulting difference is therefore negligible.
Another somewhat misleading piece of information is that brown rice contains more nutrients than regular rice. Again, this is true, but at the same time there is also more of the so-called 'rice' in rice. There are more antinutrients, i.e. substances that somehow prevent the absorption of minerals and vitamins. Brown rice, like white rice, is prone to arsenic content. For this reason, it should be rinsed before cooking. There is certainly no harm in leaving the rice soaked in water overnight to avoid arsenic content as surely as possible. Ultimately, brown rice is not so different from white rice. We alternate it with white rice in our diet mainly because of the taste.
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7. Sweet potatoes (sweet potatoes)
- Protein: 2g
- Carbohydrates: 21g
- 0,16g
- Energy: 90 kcal
This ingredient is very popular especially among American bodybuilders. Compared to our potatoes, sweet potatoes contain more glucose and fructose, thus increasing the overall caloric value of the whole meal. But along with this, sweet potatoes also contain much more vitamin C, B and other important antioxidants. Some people are bothered by the combination of the sweet taste of sweet potatoes with meat. This problem can be solved, for example, by melting Balkan cheese, which overpowers the sweet taste.
This article in no way intends to imply thatthat we do not recommend using the classic side dishes mentioned above. They have many advantages and are definitely worth including in your diet. However, it is a good idea to change the diet from time to time, to avoid stereotypes and to adopt a different spectrum of nutrients in the diet.
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Why can you trust us?
Sport has been my lifelong passion, I have been close to it since I was a child. For a long time I was primarily involved in athletics, which also eventually led me to the gym. Every good sprinter knows that to get one tenth of a start, he must therefore sacrifice hundreds of hours in training. And it was this toil behind the curtain, which no one sees, that was my greatest passion.
Every kilo in the gym helped me to move a little closer to my goal and I fell in love with the gym very quickly. Even though I don't race anymore, nothing has changed in my relationship with uncompromising training.