Overview
Because carbohydrates that are digested quickly can lead to high blood sugar levels, they're best avoided by people with diabetes or those wanting to lose weight. However, if you are physically active, it may be useful to consume quickly digested and absorbed carbohydrates, especially if you have a pre-workout snack 30 minutes before starting exercise or as part of your post-workout snack to quickly replenish your glycogen stores and promote muscle repair/growth.Potatoes
Potatoes are quickly digested and make a good post-workout snack topped with salsa or mashed with a little bit of grated Parmesan cheese and chives. The carbohydrates in potatoes have a high glycemic index, which means they are quickly digested and absorbed into your bloodstream.
Rice, Rice Cakes and Rice Crackers
White rice, as well as rice-based products like rice crackers and rice cakes, are very low in fat and constitute good sources of pure carbohydrates. These carbohydrates are digested very quickly and can provide you with energy within a few minutes.
Watermelon and Dates
Most fruits are digested rather slowly because of their high fiber content. However, watermelon and dates have very high glycemic index values, which makes them quickly digestible carbohydrates. Eat them a few minutes before starting workout, and you will quickly feel a boost of energy.
Bread
Almost any type of bread, whether it is white bread, whole wheat or whole grain, is quickly turned into sugar and energy. Bagels, English muffins and other types of breads also have high glycemic index values, making them an ideal post-workout snack.
Breakfast Cereals
Most breakfast cereals, even the ones that are low in sugar, contain carbohydrates that can be rapidly digested by your body. Corn flakes, puffed rice, puffed wheat, oat rings and instant oatmeal are good options to quickly raise your blood sugar and energy levels and replenish your glycogen stores.
Sports Drinks
The carbohydrates in sports drinks are especially designed to provide a quick source of energy for your moving body. The glycemic index of sports drinks is high, making their carbohydrates quickly available to your muscles to be burned as a source of fuel.
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