Carbohydrates are an important macronutrient and one of the main sources of energy for the body. The media and social networks constantly discourage eating them or advocate following a 'low carb' diet to lose weight (which is just one of several strategies, okay?). The reality is that all macro and micronutrients are essential. The key is to find the right carbohydrates and consume them at the right time – and not to avoid them completely.
In nutrition, there are no hard and fast rules to follow, and much of it revolves around trial and error to see what works best for you and your goals. However, there are fundamental concepts that can guide you. In today’s post, we will discuss some different types of carbohydrates and how the body uses them during training, so you can start implementing and, of course, testing what works best for you. Let’s go!
One important thing to know about carbohydrates is that they are the main fuel source for the brain. This is why, after a long period of time without eating, your body craves easy-to-digest foods, usually those high in sugar. That's why it’s essential to maintain a consistent eating routine: it helps keep blood glucose levels stable. A common symptom of low energy is a craving for sugar. This can be due to various physiological reasons, one of which is that the body is simply not receiving an adequate amount of carbohydrates throughout the day or during training. The body is trying to tell us what it needs!
Some carbohydrates are digested more slowly due to their complex structure and fiber content, and these are known as complex carbohydrates. Simple carbohydrates are easy to digest, causing a quick spike in blood glucose and energy, while complex carbohydrates take a bit longer to break down, slowing the digestion process and having a more gradual effect on blood sugar levels. Have you heard the saying, 'You can't just eat one apple; you need to have two nuts'? That’s because when we consume a carbohydrate 'alone,' it doesn't keep you as full for long periods compared to proteins and/or fats. They are digested quickly to provide the energy the body needs.
Some carbohydrates are digested more slowly due to their complex structure and fiber content, and they are known as complex carbohydrates. Simple carbohydrates are easy to digest, causing a rapid increase in blood glucose and energy, while complex carbohydrates take a little longer to break down, slowing the digestion process and having a more gradual effect on blood sugar levels. Have you heard the saying, 'You can't just eat one apple; you need to have two nuts'? That's because when we consume a carbohydrate 'alone,' it doesn't keep you as full for long periods of time compared to proteins and/or fats. They are digested quickly to provide the body with the energy it needs.
Examples of simple carbohydrates include candies, soft drinks, fruit juices, table sugar, and honey.
Examples of complex carbohydrates include whole fruits, vegetables, whole grains like brown rice and oats.
If we consume fruit in its natural state, it is a complex carbohydrate due to the fiber content it contains. However, when we extract juice from this fruit and remove the fiber content, it becomes a simple carbohydrate that will be digested even faster. And I want to emphasize: both simple and complex carbohydrates play a fundamental role in the diet of an active athlete!
When should you use simple carbohydrates instead of complex carbohydrates?
Simple carbohydrates should be used when you need quick energy, to boost energy stores just before and/or during a training session, and when there isn't much time between eating and training.
We follow the same approach for recovery right after training - that's why we use dextrose and d-ribose in Ampli, our post-workout supplement. Simple carbohydrates that are quickly absorbed! The goal of consuming these simple carbohydrates is to replenish some of the energy that your active muscles are using and not deplete the stores.
As events begin to turn into long-duration efforts lasting more than approximately 2 hours, it is more favorable to incorporate complex carbohydrates to promote a constant source of energy. Intra-workout carbohydrate supplementation is necessary! Without energy replenishment, the body becomes a ticking time bomb until your carbohydrate storage runs out and you "hit the wall." Products like gels and Power Powder have been specifically formulated to provide adequate energy intake during both short and long-duration events, as they contain a mix of both simple carbohydrates, like maltodextrin and fructose, as well as complex carbohydrates, like palatinose - which together provide a steady release of energy.
When considering meals throughout the day, combining fiber, protein, and/or fats with carbohydrates is ideal, as the body takes longer to digest them - thus providing a more stable source of energy without insulin spikes, energy drops, or hunger. This also applies when there is more than an hour between eating and training.
As always, the world of nutrition is very individualized. Some people easily tolerate any type of carbohydrate, simple or complex, during higher intensity efforts, or even fibers. Just as you train your cardiovascular and muscular systems, you can and should train your gut to tolerate certain types of foods and supplements. This is the famous “train the gut” - a topic I can discuss a bit more in future posts!
Nutrition tip: If you are physically active, you might actually function much better with more carbohydrates in your diet! Think of them as energy and not villains!
