5 Fall Vegetables to Add to Your Plate for Delicious Post-Workout Carbohydrates

You’re probably thinking bread and pasta for go-to sources of carbs post-workout, but there are plenty of nutrient-dense sources that can help you meet your carbohydrate needs with an extra boost of phytochemicals and other important nutrients. Fall is the perfect time to start experimenting with these nutrient-dense sources because starchy root vegetables and winter squash are coming into peak season. And be sure to pair your carbs with protein to promote muscle protein synthesis (i.e. to build muscle) and to restore glycogen.

Potatoes
Potatoes like russet, fingerling, red, purple, and yellow are all excellent sources of potassium - a mineral lost in sweat. Luckily, they’re also a good source of carbohydrates. Add meat or a vegetarian protein source like tempeh or beans plus antioxidant-rich non-starchy vegetables like peppers, leafy greens, or broccoli. Sour cream, avocado, or greek yogurt add extra flavor.

Swiss Chard Potato and Chive Frittata by Kara Lydon Nutrition

One Pan Potato Kale Salsa Chicken by Food and Nutrition Magazine

Butternut Squash
Though not as high in carbs as some of the others on this list, this squash has about 15 grams per cup and is a good source of potassium. It’s also an excellent source of beta carotene which is known to play a role in immune function. It’s in peak season in the fall and is delicious roasted or blended into a creamy soup.

Butternut Squash and Apple Hash with Sausage by the Real Food Dietitians

Spicy Butternut Squash Brown Rice Bowl with Cumin Lime Crema by Rachel Hartley Nutrition

Beets
Maybe you’ve heard about the benefits of eating beets because of their nitrate content. Nitrate converts to nitric oxide which plays an important role in oxygen transport. Nitrate is found naturally in other foods like celery and leafy greens, but remember, more isn’t always better here so stick to food sources in most cases. Try roasting beets for an earthy flavor or blending cooked beets into a smoothie. Or try one of these recipes the next time you pick up some beets:

Superfood Beet Burgers by Dawn Jackson Blanter

Wild Blueberry Beet Smoothie by Krolls Korner

Sweet Potato
I know, I’ve mentioned potatoes once already, but sweet potatoes need a separate section. This vegetable is another source of beta carotene and is also a source of vitamin C, an antioxidant. Sweet potatoes are a convenient and versatile addition to meals. Cube, steam, and add to a smoothie for a creamy, carbohydrate boost or simply bake and top with sweet or savory flavors. Check out these recipes for some ideas:

Breakfast Enchiladas with Sweet Potatoes and Eggs by Rachel Hartley Nutrition

Sweet Potato Blueberry Baked Oatmeal by Bucket List Tummy

Parsnips
They look like over-sized, anemic carrots, but they’re delicious. These starchy root vegetables are a good source of potassium and are higher in carbohydrates than you’d expect with one cup coming in at 24 grams of carbs. They’re also an excellent source of vitamin C! Try cubing and roasting or mash as a standalone dish or mixed with mashed potatoes. Need more ideas? See below for a few simple recipes, including one with extra protein from edamame.

Simply Roasted Parsnips with Rosemary by Jenny Shea Rawn

Potato Salad with Parsnips and Edamame by Toby Amidor