What is an efficient source of carbohydrate for athletes looking to refuel?

Rice is an efficient source of carbohydrates for athletes seeking to refuel because it is predominantly composed of starch, which is a complex carbohydrate. Carbohydrates are crucial for athletes as they provide the necessary energy to replenish glycogen stores in muscles and the liver after exercise. Consuming an easily digestible carbohydrate-rich food like rice allows for quick absorption and utilization by the body, making it ideal for post-exercise recovery.

In contrast, the other options, while they may contain some nutrients, are not primarily carbohydrate sources. Beef is rich in protein and fats but low in carbohydrates, making it less efficient for refueling glycogen stores. Broccoli, while nutritious and providing some carbohydrates, is primarily a vegetable rich in fiber and micronutrients, and would not offer the high carbohydrate concentration needed for quick glycogen replenishment. Similarly, cheese is high in protein and fat but contains almost negligible amounts of carbohydrates. This makes rice the most suitable choice for athletes focused on efficient and effective carbohydrate replenishment.