Carbohydrates are the main source of energy for muscles.
Foods like pastas and breads and other grain products, and fruits are high in carbohydrates. These are the foods that should be concentrated on for optimal sports performance. High fiber carbohydrates are important to include daily as part of a well balanced diet. However, consuming high fiber foods before an event is not a good idea, since they take a long time to move out of the stomach. Eat your high fiber carbohydrate foods after your event or competition.