Carbohydrates:
* Oatmeal – I like the slow cooked version but the quick one minute is fine. I have oatmeal with my first meal every day. It is a great slow digesting carb.
* Steel Cut Oats – Similar to oatmeal. Slow digesting carb.
* Fruit – All fruits are great but some are better than others for different reasons. Blueberries are at the top of the list for antioxidants and bananas are great for post-workout carbs. The majority of them digest faster than complex carbs so they are best used in the AM or pre and post workout.
* Vegetables – Like fruit you really can’t go wrong when you eat veggies. During the off-season all veggies are great to have but when you are looking to diet I stick with just the green ones as they have less calories and net carbs. Veggies are a great source of fiber. Try to have some in every meal.
* Sweet Potatoes/Yams – Tasty slow digesting carb. Add a little Splenda and you will be in heaven.
* Brown Rice – Staple of a slow digesting carb.
* White Rice – Faster digesting carb. Not a big fan as I think the brown rice is better overall option but white rice is good to have in the off season as it gives you the ability to bring in the carbs and calories need to grow.
* Whole Wheat Bread – I like to have Ezekiel bread as it is not processed and not made with white flour. Great slow digesting carb.
* Cream Of Wheat – Substitute for white rice. Faster digesting carb.
* Cream of Rice – Substitute for white rice. Faster digesting carb.
Carbohydrates That You Should Stay Away From:
* Cereal – Most cereals today are loaded with sugar. Oatmeal is a better option. Add some blueberries and Splenda to it and I promise it will be as sweet as you need. On top of that you will be getting a much healthier carb source.
* Candy – Loaded with sugar.
* Chips – Loaded with simple carbs and bad fats.
* Ice Cream – Loaded with sugar.
* Soda – Diet version is fine but the regular stuff is just sugar water.
* Sugar Juice – I am not a big believer in any kind of juice even most fruit juices as they are mainly sugar water. I would rather eat the entire fruit which has all the nutrients and is better for you.