# 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.