25/10/2025
CARBOHYDRATES 101
➡️ There are 2 types of carbs = simple & complex
1. Simple carbs are AWESOME to have around your high intensity training (30-45mins before) as they are digested quickly, often don’t make you feel heavy or bloated during activity and are converted into glucose quickly. (If you’re feeling very tired and low-energy after a high intensity workout, it could be because your glucose is low! Low glucose = poorer performance!)
➡️ Pre-training snacks: fruit with yoghurt, toast and honey, banana and weetbix
➡️ Half-time snacks= dried /fresh fruit, fruit juice, lollies (these foods are converted into energy faster than foods containing fibre)
2. Complex carbs are larger molecules and are digested slower (often also containing more nutrients and fibre, with less calories than simple carbohydrate sources), and are great for sustained fullness and energy!
➡️ Daily energy - focus on intake at lunch & dinner: vegetables, grains, wheats, rices (prioritise veg intake, aim for 1 cup per meal)
Both types of carbohydrates are converted into glucose, both fuel high intensity movement, the main difference is the rate at which it’s digested & nutrient-density v caloric-density.
Don’t skip on the veg! 🔥💪
