Let’s say you’re doing high-intensity workouts that would benefit from carb timing. Even in this case, it’s important to know that not all carbs are equivalent, and the differences can be impactful.
There are two types of carbs — simple and complex — and they have different roles in fueling a workout.
Simple Carbs
Simple carbs are sugars that break down quickly in the body, rapidly sending glucose into the bloodstream.
Notably, sugar comes in two types: natural and added. Sources of natural sugar include fresh fruit and milk, while added sugar often resides in processed foods and drinks, like packaged sweets, soda, and fruit juice.
This type of carb can cause a swift energy spike, followed by a feeling of fatigue.
While typically less nourishing than complex carbs (more on this below), simple carbs may come in handy before and during a vigorous or long workout because your bloodstream absorbs them quickly, allowing you to access the energy you need immediately. For instance, if you snack before a workout, particularly in the morning, simple carbs are great for providing available fuel.
When opting for simple carbs, prioritize natural sources, such as fruit or milk, with redeeming nutritional qualities versus added sources, like soda or candy. That said, though sports drinks and gels are simple carbs that contain added sugars, consuming these products during exercise is acceptable because you burn them off right away.
Complex Carbs
Complex carbs are fiber and starches. They also have a role in boosting exercise performance.
Compared with simple carbs, complex carbs take longer to break down into the body, creating more stable blood sugar levels. Examples of complex carbs are veggies, whole grains, legumes and beans, nuts and seeds, and fresh fruit with the skin on.
Among the benefits of eating complex carbs is that they can help retain stores of protein in our muscles and preserve muscle mass, which is of particular note for the purpose of carb timing.