I love carbs and I will not lie. Carbs give me the energy I need to power through these workouts. I hear athletes talking about avoiding carbs and it surprises me because I just don’t know where they are going to get their energy from if they don’t take in carbs. A solid diet of 60%-65% Carbs, ~15% Protein and 20%-25% Fat is ideal for an endurance athlete.
A couple of days ago I came across an article on Active.com talking about the 5 best carbs for athletes and it made me smile. I didn’t care what the carbs where I just loved the fact that it was saying that there were great carbs for us athletes. I could list out the carbs for you and tell you why they are good for you, but rather than do that I am going to give you a recipe based on the 5 carbs. Here are the carbs first:
- Sweet Potato
- Wild Rice
The recipe I am going to provide for you will be for a sweet potato burger with a side of rice and chickpeas. Very easy to make and very good for you too.
Ingredients: 1/2c Lundberg Black Japonica Rice, 1/4c Dry Chickpeas, 100g Sweet Potato, 100g Banana, 1/2cc Rolled Oats
Nutritional Breakdown: 740 calories, 156g Carbohydrates, 8g Fat, 21g Protein
- Soak chickpeas in water overnight.
- Preheat oven to 405*
- When ready to cook pour chickpeas and soaking water into pot and add another 1c of water and bring to a boil. After water boils lower heat to low and allow to simmer. Should take about 40-45 minutes for chickpeas to become soft.
- While chickpeas are boiling bake sweet potato for 30-40 minutes or until soft.
- Remove potato from oven and scoop out flesh. Smash the meat of the potato with the banana and combine with oats.
- Form 2 patties with the mixture and place on plate and refrigerate to allow to set up.
- While the patties are setting up cook rice in a rice cooker according to manufacturer’s directions.
- Remove patties from refrigerator and place in a smoking hot pan (cast iron preferably) and allow burgers to cook for 3-5 minutes on each side.
- Plate the rice topped with chickpeas and then sweet potato burgers on the side.
- Top with mustard and lettuce, red onion, avocado and spinach.