To decide whether fats or carbohydrates actually fuel exercise, it is essential to first understand how the body absorbs each.

The food we consume should be a combination of fats, carbs and proteins; but carbohydrates are undeniably the most important source of energy for athletes. Muscle contractions during a sport are fuelled by carbs. The carbohydrates we eat break down into glucose, fructose and galactose, which are absorbed and used as energy. The extra glucose gets stored in the form of glycogen. Any glucose over and above this gets stored as fat.

Also read: Sports diet

Glucose helps provide energy for short exercise periods like sprinting and weight lifting because it is easily accessible. Though fats also provide energy during short duration exercise, glucose is required breakdown the fat to be used by the muscles.

Carbohydrates are divided into simple and complex forms. Simple carbs or sugar are absorbed and converted into energy very quickly and provide a quick source of energy. Fruit and energy drinks are a good source of simple carbohydrates.

Complex carbohydrates take a long time to be absorbed by the body. As they take a long while to breakdown, they provide energy more slowly when compared to simple carbohydrates. Breads, roti and rice are examples of complex carbohydrates. Starch the most important energy source in an athlete`s diet because it is broken down and stored as glycogen. Carbohydrates in the form of starch provide a great deal of energy and should be included in an athlete`s diet. Foods high in starch include whole grains, wheat, bran, brown rice and potato.

Ven Pongal

Corn Bread

Spicy Roti

Whole Wheat Cakes with Fig Compote

Rajma Chawal