Nutrition facts
Good before training
Carb-rich foods that are low in fat and fiber, so they digest easily: fruit, rice, oats, bread, pasta and potatoes. Eat them one to three hours before a session, or a small portion closer to it.
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Grains, bread & pasta38
- White rice, cooked
- Brown rice, cooked
- Basmati rice, cooked
- Jasmine rice, cooked
- Riceberry rice, cooked
- Chickpea rice, cooked
- Quinoa, cooked
- Couscous, cooked
- Rolled oats, cooked
- Job's tears, cooked
- Pearl barley, cooked
- Millet, cooked
- Buckwheat, cooked
- Amaranth, cooked
- Pasta, cooked
- Whole wheat pasta, cooked
- Egg noodles, cooked
- Rice noodles, cooked
- White bread
- Sourdough bread
- Bagel
- English muffin
- Pita bread
- Corn flakes
- Rice cakes
- Saltine crackers
- Naan
- Cream of rice, cooked
- Chickpea pasta, cooked
- Sticky rice, cooked
- Glass noodles, cooked
- Udon noodles
- Soba noodles, cooked
- Tteok
- Focaccia
- Brötchen
- Laugenbrezel
- Spätzle
Potatoes & starches6
Fruits28
All values are per 100 g (or 100 ml for drinks) unless a portion is named. They are typical reference values: brands and preparation vary.