Carbohydrates are one of the most important nutrients for active teens. This is because they are one of our main sources of energy (especially during activity) because they break down in our bodies very quickly because they're sugar molecules called monosaccharides and polysaccharides (also called "starches" or complex carbohydrates). In addition, Carbs protect muscles, act as a catalyst for breaking down fat, and assist in calcium absorption, which is one of the most essential micronutrients for teenagers.
Carbohydrates are made of sugar molecules such as glucose (also called "blood sugar") and fructose (sugar that comes from fruits). Carbs should amount for 60%-65% of your total diet. For vegetarians, some sources of good carbs come from pasta, cereal, fruit, potatoes, rice, whole-wheat or multi-grain bread, and vegetables.
http://www.betterhealthusa.com/public/268.cfm
"Sports Nutrition Course" - Carbohydrates Pamphlet
Pictures:
http://vegetariannutrition.net/vegetarian-teens/vegan-teen-athlete/
http://www.globalgiants.com/archives/2008/06/
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