Fast-digesting carbohydrates are useful after an exercise to help refill your muscles' depleted glycogen reserves, as well as when you need a short burst of energy but don't have time to eat a full meal at the moment. Fast-digesting carbohydrates, also known as high glycemic index carbs, may be found in a variety of forms, including natural, whole meals, as well as processed or packaged foods. Foods are ranked according to their glycemic index, which reflects how rapidly they raise blood sugar levels after being consumed. Foods with a high glycemic index (GI) have a tendency to cause your blood sugar to jump extremely rapidly, which is why they provide such a significant energy boost.
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1. Embrace the prevailing tide
White bread and white rice are both excellent sources of carbohydrates that are quickly digested. Despite the fact that their whole-grain equivalents have far lower GI profiles, these two selections will provide you with an immediate burst of energy. The calories and carbohydrate content of half a cup of steaming white rice are 103 and 22 respectively. Because one gram of carbohydrate comprises four calories, the carbohydrate content of the rice accounts for 88 of the total calories. One slice of white bread has 74 calories and 14 grams of carbohydrates, which means that 56 of those calories are derived from the carbohydrate content of the bread.
2. Consume Your Vegetables
Carbohydrates that are quickly digested are found in fruits and some types of vegetables. Bananas, grapes, melons, dates, and peaches are some of the greatest high-glycemic-index fruits to consume. If you're seeking a rapid energy boost, stay away from fruits like apples, grapefruit, pear, and prunes, which are all high in slow-release carbohydrates. Green peas, parsnips, white potato, sweet potato, and yams are examples of vegetables with a high glycemic index.
3. Consume Large Amounts of Cereal
Many bowls of cereal include carbohydrates that are quickly digested, making them a handy and rapid dietary option. According to the American Diabetes Association, cereals such as bran flakes, corn flakes, instant oatmeal, and puffed rice will all provide a rapid source of energy for you. Add fruit juice or milk to your cereal, or drink it as a beverage on the side, to increase the number of carbohydrates you consume at breakfast. Bagels, rice cakes, and saltine crackers are some of the other breakfast-style items that have high GI values.
4. Snacks should be consumed in moderation
Snack foods are typically heavy in carbohydrates that break down quickly. Fat is formed from the storage of excess carbohydrates that have been ingested but not utilized for energy. This is one of the reasons why snack foods are so detrimental to having a large waistline. You should only consume these sorts of meals in moderation. Despite the fact that they are a fast and convenient source of high-GI carbohydrates, they do not include much in the way of fiber or other nutritional value. Candy, chocolate, corn and potato chips, biscuits and cakes, energy bars, sweets such as ice cream and frozen yogurt, and tapioca or rice puddings are all rich in carbohydrates that are quickly digested.
5. Carbohydrate Supplement with a Rapid Action
Carbohydrates that digest quickly should be ingested soon after an exercise to aid in the replenishment of stored energy in the muscles. Supplements are a practical method to resupply your carbohydrate stores while on the road. According to Muscle & Strength, supplements such as sports drinks and gels deliver high-glycemic carbs that digest more quickly than many high-carbohydrate diets, making them an excellent choice for athletes.
