18 Fast-Digesting Carbs For Quick Pre-Workout Energy

Carbohydrates provide energy for exercise, but you’ll usually hear public health guidance recommending fiber-rich carbohydrates such as whole grains and legumes.

However, if you need carbs an hour or less before a workout or sports event, faster-digesting carbs may be more useful for a quick dose of energy.

Faster-digesting carbs typically have a higher glycemic index than complex carbohydrates, but this isn’t the only metric that determines a food’s suitability before exercise. For instance, foods with low amounts of fat and fiber are generally easier to tolerate.

Some of the best examples of faster-digesting foods include white bagels, bananas, dried mango, mashed potato, and rice cakes.

In this article, we present 18 of the best fast-digesting carbs. For each one, we’ll let you know the metrics we considered when selecting them, including their glycemic index and carbohydrate to fiber and fat ratio.

What Are Fast-Digesting Carbs?

If you’re wondering what ‘fast-digesting carbs’ actually means, it’s a way of saying foods that break down into glucose quickly. These foods can increase the amount of glucose in the blood at a quicker rate than slower-digesting carbohydrates.

Slower-digesting carbohydrates like oats and lentils are nutrient-rich and tend to be better options for more stable blood sugar. However, due to their fiber and other nutritional characteristics, it can take the body several hours to break them down into glucose.

While these foods are nutritious options, they aren’t necessarily the best choice if we need energy quickly. Therefore, if we need energy for a workout or activity in an hour or less, then we should look at faster-digesting carbohydrates.

Choosing the Right Carbs For Quick Energy

We’ve now established that the “healthiest” carbohydrates aren’t necessarily the best options as a quick energy source. But what should we look for when choosing the right carbs close to a workout?

• High glycemic index: The glycemic index measures how much a specific food can increase blood sugar levels after consumption. It isn’t the only thing that matters, but foods with a high glycemic index are likely to be better for providing energy quickly.
• Low in fat and fiber: Foods with higher amounts of fat and fiber can be more difficult to digest. This can result in a slower release of energy, and potentially gastrointestinal distress if exercising shortly after. For example, several studies have found that high-fiber foods may increase gastrointestinal symptoms when consumed close to exercise.
• Carbohydrate amount: If a carbohydrate source is low in fat and fiber and has a high glycemic index, it still won’t be optimal for performance if it’s relatively low in carbohydrates.

We considered these key criteria when selecting the best carbohydrate sources for quick pre-workout energy.

For more information on common nutrition terms, see our nutritional terminology guide.

18 Fast-Digesting Carbohydrate Sources For Pre-Workout

We’ll now go through a list of carbohydrate-based foods we selected, providing the following key information per food:

• Total carbohydrate per serving: The absolute amount of carbs the food provides.
• Glycemic index: The higher the glycemic index, the faster a food can raise blood sugar.
• (Carbohydrate)-to-(fat + fiber) ratio: A simple metric to understand the total carbohydrate content relative to the amount of fat and fiber present.

Considering all three of these criteria may give you a better idea of how suitable the specific food is for your pre-workout meal.

Food name	Typical serving size	Carbohydrate per serving	Glycemic index	Carbohydrate to fat+fiber ratio
1) White Potato	300g (large) potato	60.0g	72	10.5:1
2) Mashed Potato	300g (large) potato	60.0g	108	10.5:1
3) White Rice	186g (1 cup)	53.2g	67	56.0:1
4) Puffed Rice Cakes	85g (single bag)	68.9g	82	9.5:1
5) Instant Oatmeal	240g (1 cup)	31.6g	75	4.1:1
6) White Bagel	98g (1 bagel)	47.9g	72	8.7:1
7) Dates	48g (2 medjool)	36.0g	46–55	10.9:1
8) Dried Mango	40g serving	31.4g	41–60*	21.9:1
9) Raisins	43g (1.5 oz)	34.1g	49–62	16.7:1
10) Bananas	136g (1 large)	31.0g	51	7.8:1
11) Couscous	157g (1 cup cooked)	36.4g	64	14.9:1
12) Dried Apricots	65g (1/2 cup)	40.7g	30–32	8.0:1
13) Honey	21g (1 tbsp)	17.3g	32–87	411.9:1
14) Rice Crackers	60g serving	49.6g	87	16.5:1
15) White Baguette	82g (individual)	42.5g	95	11.2:1
16) English Muffin	58g (1 muffin)	25.6g	77	8.5:1
17) Corn Flakes	30g cup	23.9g	81	15.6:1
18) Rice Krispies	25g cup	20.0g	82	49.8:1

1) White Potato

Not only do large potatoes provide a substantial amount of carbohydrate, but they are also easy to digest. Their starches are easy for the body to break down once cooked due to their relative lack of fiber and fat, making them a good preworkout option when time is short.

• Carbohydrate per 300g large potato: 60g
• Glycemic index: Boiled white potatoes have been recorded as having a glycemic index of 72.
• Carbohydrate to fat+fiber ratio: 10.5:1

Nutrition data source: USDA – Potatoes, boiled, without skin

2) Mashed Potato

There is a good reason why we are including a different form of potato as the second food in this list.

A food’s physical structure can significantly influence how fast we can break it down. In this case, our body has less work to do when digesting pre-mashed potato.

• Carbohydrate per 300g large potato (mashed): 60g
• Glycemic index: Research has found that mashed potato has a higher glycemic index than whole boiled potatoes. One study recorded pure mashed potato as having a glycemic index of 108.
• Carbohydrate to fat+fiber ratio: 10.5:1

Nutrition data source: USDA – Potatoes, boiled, without skin

Note: We used boiled potatoes for the above nutritional data to avoid mashed potato data entries made with extra fats like butter or cream. Therefore, the values represent mashed potato made from plain boiled potatoes with no added fats.

3) White Rice

White rice is among the highest-carbohydrate, lowest-fiber foods, making it an ideal option for a quick boost of pre-workout energy.

• Carbohydrate per 186g cup: 53.2g
• Glycemic index: Based on 128 samples of white rice products, it had an average glycemic index of 67.
• Carbohydrate to fat+fiber ratio: 56:1

Nutrition data source: USDA – Rice, white, medium-grain, cooked

4) Puffed Rice Cakes

Puffed rice cakes are a simple snack made from pressure-heated rice. They come in different varieties and the white rice version is likely the best option when close to a workout.

• Carbohydrate per 85g single-serving bag: 68.9g
• Glycemic index: Puffed white rice cakes have been recorded as having a glycemic index of 82.
• Carbohydrate to fat+fiber ratio: 9.5:1

Nutrition data source: USDA – Rice cake

5) Instant Oatmeal

Remember how we discussed that mashed potato was easier to digest due to its structure? The same is true with instant oatmeal compared to whole grain oats.

While it has a bit more fiber than some of the foods on this list, instant oatmeal is the quickest-digesting version of oatmeal.

• Carbohydrate per 240g cup: 31.6g
• Glycemic index: According to a systematic review, instant oatmeal recorded a glycemic index of 75.
• Carbohydrate to fat+fiber ratio: 4.1:1

Nutrition data source: USDA – Oatmeal, instant, plain, made with water

6) White Bagel

A white bagel packs a large dose of carbohydrates and is one of the most convenient, portable forms of white bread.

Due to its lack of fiber compared to whole-grain breads, it is easier to digest, making it better for energy when close to physical activity.

• Carbohydrate per 98g bagel: 47.9g
• Glycemic index: The International Table of Glycemic Index 2002 recorded plain bagels as having a glycemic index of 72.
• Carbohydrate to fat+fiber ratio: 8.7:1

Nutrition data source: USDA – Bagels, wheat

7) Dates

Dates are another convenient and portable option that provide a large amount of carbohydrates in a small package.

Based on these characteristics, they could provide a quick source of energy just before or in the middle of a sports performance.

• Carbohydrate per two dates (48g): 36g
• Glycemic index: Based on findings from a small study, five different varieties of dates had a glycemic index ranging from 46 to 55.
• Carbohydrate to fat+fiber ratio: 10.9:1

Nutrition data source: USDA – Dates, medjool

8) Dried Mango

Mangoes are among the highest-carbohydrate fruits, and the drying process concentrates their sugar content even more.

As dried mango is typically sold in resealable packs cut into strips, it is a convenient source of pre-workout energy.

• Carbohydrate per 40g serving: 31.4g
• Glycemic index: Moderate to high. While fresh mango has had its glycemic index recorded within a range of 41–60, there is no reliable source for the glycemic index of dried mango. It will likely be higher due to the concentrated sugar, less water, and possibility of some products being sweetened.
• Carbohydrate to fat+fiber ratio: 21.9:1

Nutrition data source: USDA – Mango, dried

9) Raisins

Raisins are another dried fruit that provide a concentrated dose of carbohydrates. They even come in snack boxes and bags if you want to take them with you.

• Carbohydrate per 43g (1.5 oz) serving: 34.1g
• Glycemic index: A study published in Nutrition Research journal involving 31 adults found that raisins had a glycemic index ranging from 49 to 62.
• Carbohydrate to fat+fiber ratio: 16.7:1

Nutrition data source: USDA – Raisins

10) Bananas

While most foods are portable with tupperware, bananas are perhaps nature’s most portable food, wrapped in their own peelable skin.

Inside that skin the banana flesh provides a decent dose of easy-to-digest carbohydrates.

• Carbohydrate per large (136g) banana: 31g
• Glycemic index: According to the International Tables of Glycemic Index, bananas have an average glycemic index of 51.
• Carbohydrate to fat+fiber ratio: 7.8:1

Nutrition data source: USDA – Bananas, raw

11) Couscous

Couscous is a pasta-like food containing very low amounts of fiber and fat, making it a useful option close to exercise.

• Carbohydrate per 157g cup: 36.4g
• Glycemic index: The International Tables of Glycemic Index list couscous as having an average glycemic index of 64.
• Carbohydrate to fat+fiber ratio: 14.9:1

Nutrition data source: USDA – Couscous, cooked

12) Dried Apricots

Similar to dates, dried apricots provide a relatively high level of carbohydrates in each small dried fruit. They have a carbohydrate to fiber profile similar to prunes, but prunes are also high in sorbitol, which slows digestion in the stomach.

This is why we opted to include dried apricots over prunes.

• Carbohydrate per 1/2 cup (65g) serving: 40.7g
• Glycemic index: The International Tables of Glycemic Index found that dried apricots have a glycemic index range of 30–32.
• Carbohydrate to fat+fiber ratio: 8.0:1

Nutrition data source: USDA – Apricots, dried, uncooked

13) Honey

Just a single tablespoon of honey provides 17.3 grams of simple carbohydrates. This makes it an easy way to boost carbohydrate intake prior to a workout.

• Carbohydrate per tablespoon (21g) serving: 17.3g
• Glycemic index: The International Tables of Glycemic Index show honey as having a significant range in its glycemic index. This range is from 32 to 87 depending on the specific type of honey.
• Carbohydrate to fat+fiber ratio: 411.9:1

Nutrition data source: USDA – Honey

14) Rice Crackers

Rice crackers are another rice-based product that are a convenient and portable carbohydrate source.

• Carbohydrate per 60g serving: 49.6g
• Glycemic index: The International Tables of Glycemic Index show rice crackers as having a glycemic index of 87.
• Carbohydrate to fat+fiber ratio: 16.5:1

Nutrition data source: USDA – Rice crackers

15) White Baguette

White baguettes are among the most portable forms of white bread, which is high in refined, fast-digesting carbohydrates.

• Carbohydrate per 82g individual baguette: 42.5g
• Glycemic index: A plain baguette has a glycemic index of 95.
• Carbohydrate to fat+fiber ratio: 11.2:1

Nutrition data source: USDA – Bread, French

16) English Muffin

English muffins are another bread product full of fast-acting carbs that comes in a convenient single-portion serving.

• Carbohydrate per 58g muffin: 25.6g
• Glycemic index: The International Tables of Glycemic Index list English muffins as having a glycemic index of 77.
• Carbohydrate to fat+fiber ratio: 8.5:1

Nutrition data source: USDA – Muffin, English

17) Corn Flakes

If you’re searching the pantry for a fast-digesting carbohydrate, then cereal products made with highly-refined carbs are another option.

Regular corn flakes are made from refined corn and contain very little fiber and fat.

• Carbohydrate per 30g cup: 23.9g
• Glycemic index: According to the International Tables of Glycemic Index, Kellogg’s branded corn flakes had an average glycemic index of 81 based on five samples.
• Carbohydrate to fat+fiber ratio: 15.6:1

Nutrition data source: USDA – Cereal, corn flakes, plain

18) Rice Krispies

Rice Krispies are made from puffed white rice, making them another common cereal full of fast-digesting carbohydrates.

• Carbohydrate per 25g cup: 20g
• Glycemic index: Rice Krispies have been recorded as having a glycemic index of 82.
• Carbohydrate to fat+fiber ratio: 49.8:1

Nutrition data source: USDA – Cereal, rice crispy, plain

Summary

As we have discussed in this guide, carbohydrate sources that are low in fat and fiber, have a relatively high glycemic index, and provide a good amount of carbohydrate per serving tend to be good choices when short on time before exercise.

A wide range of carbohydrate-based foods fit two or more of these criteria, including refined carbohydrate sources like white rice, bread, and breakfast cereals. Dried fruits and carbohydrate-rich bananas are other good examples.

However, we are all individuals, and what works for one person might not be the best for everyone, so it’s good to experiment to find the right option. For this reason, you should consider factors like the type of food, the amount, and time you eat before exercise.

Lastly, foods that provide faster-digesting carbohydrates aren’t always the most nutrient-rich choices. See this list of healthy, high-carb foods for options which are more nutrient-dense.