Carbohydrates and fats should be the energy sources to fuel the human body in all types of activity. Carbohydrates Carbohydrate-rich foods are the best fuel sources for athletes. Sports nutritionists recommend that about 55 to 65 percent of calories come from carbohydrates. Complex carbohydrates such as starches should make up the majority of carbohydrate fuel. Examples of starchy foods are breads, cereals, pastas, starchy vegetables such as corn and potatoes, and dried beans and peas.
Fruits are also excellent sources of carbohydrates.
It is important to eat a variety. Besides providing energy, carbohydrate-rich foods such as grain and cereal products, fruits, vegetables, and legumes are excellent sources of fiber. Vitamins and minerals are abundant in many of these foods. In an athletic event, carbohydrates are the initial fuel source. For longer events carbohydrates and fats are the energy sources.