Carbohydrates are a macronutrient our bodies need. The category can be subdivided into simple sugars, like fruit and milk, and complex carbs, like potatoes, beans, oats, and brown rice. Ninety percent of carbs fuel our brain in the form of glucose. Some of the glucose is stored in the liver and muscles in the form of glycogen. When your blood sugar dips, like when you’re working out, the glycogen is released and used as energy.

Carbs have been getting a bad reputation, and many folks do overconsume them. However, when eaten during the right time and in the right amount, help maintain a healthy body and provide you with the energy you need.

So which carbs are the best? We tapped several expert registered dietitian nutritionists (RDNs) throughout the country, many who work with professional and college athletes, to find out which carbs they prefer. 

Toby Amidor is the owner of Toby Amidor Nutrition and author of The Greek Yogurt Kitchen.