Carbohydrates are generally placed into two main categorizes: Simple and complex. Now what is the difference you may ask?
- Simple Carbohydrates
- Complex Carbohydrates
Simple Carbohydrates are best consumed just prior and during exercise. Why is this you ask? To assist with maintaining blood glucose levels, spare glycogen and increase time to exhaustion. However if you consume simple carbohydrates 30 minutes – 2 hours prior to exercise increasing the insulin levels this may result in low blood sugar levels, decreasing performance and early onset of fatigue.
Complex Carbohydrates give us a slower release of energy than simple carbohydrates, as they take longer for the body to digest also leaving you fuller for longer. Complex Carbohydrates consumed 2 -3 hours before exercise may increase performance and delay onset of fatigue in endurance events.
Magnitude of Carbohydrates
- Key fuel source
- Main glucose source
- Complex Carbohydrates should be consumed more than simple carbohydrates
- Maximizing Glycogen supply is done through Carbohydrate loading – Athlete specific
- The brain and nervous systems primary fuel source is glucose
- Maintaining blood glucose levels play a main role in appetite control and performance.
