If you’ve been searching for an alternative to rice and pasta to fuel your body, then Quinoa may just be the answer. This grain which is mostly native to South America looks somewhat like couscous, and can be cooked like rice. With a high percentage of complex carbohydrates, and no vitamin K, Quinoa is the perfect food to supply your body with usable energy and not trigger arm pump. Exceeding 125 mcg of vitamin K each day can contribute to changes in blood viscosity, that may trigger arm pump in action sports athletes.
Canadian Motocross Pro Liam O’Farrell swears by Quinoa, so for years now, we’ve been incorporating it into our athlete’s nutrition plans. It’s as easy to cook as rice or pasta and as a bonus to it being a great carbohydrate source, it’s packed with Potassium, high in fiber and has 13 grams of protein per 100 gram serving.
If you are looking for an alternative to the traditional carbohydrates such as potatoes, rice and pasta, substitute quinoa to enjoy all the benefits that are packed into this grain.
| Nutrition Facts | |||||||||||
| Serving Size: (100 grams) | |||||||||||
| Amount Per Serving | |||||||||||
| Calories: 374 | |||||||||||
| % Daily Value* | |||||||||||
| Total Fat 6g | 8% | ||||||||||
| Saturated Fat 1g | 2% | ||||||||||
| Cholesterol 0 mg | 0% | ||||||||||
| Sodium 21 mg | 0% | ||||||||||
| Total Carbohydrates 69 g | 22% | ||||||||||
| Dietary Fiber 6 g | ~ | ||||||||||
| Sugars 0 g | ~ | ||||||||||
| Protein 13 g | 26% | ||||||||||
|
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| *Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs | |||||||||||
Vitamins |
%DV | |
| Vitamin A | 0 IU | 0% |
| Retinol | 0 mcg | |
| Retional Activity Equivalent | 0 mcg | |
| Alpha Carotene | 0 mcg | |
| Beta Carotene | 0 mcg | |
| Beta Cryptoxanthin | 0 mcg | |
| Lycopene | 0 mcg | |
| Lutein + Zeaxanthin | 0 mcg | |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin | 0.198 mg | 13% |
| Riboflavin | 0.396 mg | 23% |
| Niacin | 2.93 mg | 14% |
| Vitamin B6 | 0.223 mg | 11% |
| Vitamin B12 | 0 mcg | 0% |
| Folate | 49 mcg | 12% |
| Food Folate | 49 5.6 mcg | ~ |
| Folic Acid | 0 mcg | ~ |
| Dietary Folate Equivalents | 49 mcg | ~ |
| Pantothenic Acid | 1.047 mcg | 10% |
Minerals |
%DV | |
| Calcium | 60 mg | 6% |
| Iron | 9.25 mg | 51% |
| Magnesium | 210 mg | 52% |
| Phosphorus | 410 mg | 41% |
| Potassium | 740 mg | 30% |
| Sodium | 21 mg | 0% |
| Zinc | 3.3 mg | 22% |
| Copper | 0.82 mg | 41% |
| Manganese | 2.26 mg | 112% |
| Selenium | 0 mcg | 0% |
Fats |
%DV | |
| Total Fat | 5.8 mg | 8% |
| Saturated Fat | 0.59 mg | 2% |
| Monounsaturated Fat | 1.535 mg | ~ |
| Polyunsaturated Fat | 2.347 mg | ~ |
For some great Quinoa recipes, check out Allrecipes.com by clicking here.