| Grains/Breads/Pasta | cals. | pro. | carbs. | fat | serv. | when |
| Barley, pearl, cooked | 193 | 4 | 44 | 1 | 1c | |
| Bran muffin | 178 | 5 | 32 | 5 | 1 small | |
| Brown rice, cooked | 217 | 5 | 45 | 2 | 1c | pre-workout |
| Corn tortilla | 58 | 2 | 12 | 1 | 1 | |
| Couscous, cooked | 176 | 6 | 37 | tr | 1c | |
| English muffin | 134 | 4 | 26 | 1 | 1 | post-workout |
| Flour tortilla | 146 | 4 | 25 | 3 | 8" | |
| Macaroni, cooked | 197 | 7 | 40 | 1 | 1c | |
| Oatmeal, cooked | 147 | 6 | 25 | 2 | 1c | pre-workout |
| Plain bagel | 190 | 7 | 37 | 1 | 1 small 3" | post-workout |
| Rye bread | 83 | 3 | 16 | 1 | 1 slice | |
| Sourdough bread | 88 | 3 | 17 | 1 | 1 small slice | |
| Spaghetti, cooked | 197 | 7 | 40 | 1 | 1c | |
| Wheat germ | 52 | 4 | 8 | 1 | 2 Tbsp. | |
| White rice, cooked | 205 | 4 | 45 | tr | 1c | post-workout |
| Whole-grain cereal, Total | 97 | 2 | 23 | 1 | 3/4 c | |
| Whole-wheat bread | 69 | 3 | 13 | 1 | 1 slice | |
| Whole-wheat crackers | 90 | 2 | 14 | 3 | 5 | |
| Whole-wheat pita | 170 | 6 | 35 | 2 | 1 | |
| Whole-wheat pretzels | 103 | 3 | 23 | 1 | 1oz. | |
| Wild rice, cooked | 166 | 7 | 35 | 1 | 1c | pre-workout |
Sunday, June 10, 2012
Top Whole Grains for Nutrition and Performance
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