Carbohydrate-Rich Foods

Nutrients in 100g of Raw Oats

• Calories: ~389 kcal
• Protein: ~16.9 grams
• Fat: ~6.9 grams
• Carbohydrates: ~66 grams
  • Fiber: ~10 grams
  • Sugars: ~1 gram

Why Oats Are Good for Gym-Goers

• Provides slow-digesting carbs for sustained energy during workouts.
• High in fiber and protein to support muscle recovery and repair.
• Contains beta-glucan to improve heart health and lower cholesterol.
• Aids digestion and promotes gut health, reducing bloating.
• Rich in antioxidants to reduce inflammation and improve recovery.

Nutrients in 100g of Cooked White Rice

• Calories: ~130 kcal
• Protein: ~2.7 grams
• Fat: ~0.3 grams
• Carbohydrates: ~28.2 grams
  • Fiber: ~0.4 grams
  • Sugars: ~0 grams

Why Rice Is Good for Gym-Goers

• Provides quick energy from simple carbohydrates for workouts.
• Helps replenish glycogen stores and recover post-workout.
• Gluten-free and versatile in meals for easy digestion.
• Rich in B-vitamins to support energy production and cellular repair.
• Perfect for clean bulking—great for muscle gain with low fat intake.

Nutrients in 100g of Cooked Sweet Potatoes

• Calories: ~86 kcal
• Protein: ~1.6 grams
• Fat: ~0.1 grams
• Carbohydrates: ~20.1 grams
  • Fiber: ~3 grams
  • Sugars: ~4.2 grams

Why Sweet Potatoes Are Good for Gym-Goers

• Slow-digesting carbs provide sustained energy for workouts.
• High in vitamin A, promoting muscle recovery and immune support.
• Antioxidants like vitamin C reduce exercise-induced inflammation.
• High potassium content helps prevent cramps and supports muscle function.
• Rich in fiber, supporting healthy digestion and nutrient absorption.