Complex Carbohydrates Vs Simple Carbohydrates - What's the difference??
- julia76858
- Mar 28
- 2 min read
Carbohydrates (CHO) are one of the macronutrients (Fats, Carbs, Protein) found in a variety of food Sources.
Carbohydrates are the bodies preferred fuel source. However there are times where consuming one over the other will be the 'better option', especially from a performance perspective.
Carbs are made up of fibre, starch and sugar.
When you think of carbohydrates you probably think of pasta, bread, rice, but they are found in many different types of food.
Dairy products (Milks, Yoghurts etc.)
Fruits and Vegetables
Grains ,nuts, seeds
Legumes
Fruit juices and puree
Confectionary (Lollies)
Nutrition labels don't tell us whether or not a carbohydrate is complex or simple, so we thought we would make it easier for you and break it down.
Complex Carbohydrates are slow digested carbohydrates, and release glucose into our blood stream in a more gradual way.
Sweet Potato
Potatoes
Parsnips
Wholegrain pasta
Mixed grain rice
Pumpkins
Gnocci
Wholegrain breads
Simple Carbohydrates are digested easily and QUICK, meaning energy is delivered quicker.
Complex carbohydrates are the more nutrient dense carb options, this is what we fuel with during the day. Through whole foods and balanced meals.
Our simple carbohydrates are the options usually with a high Glycemix Index, providing glucose to the blood stream quickly.
These are the type of carbohydrates we utilise for performance.
Because simple carbohydrates do not contain much, if any, fat or fibre they are less likely to cause any gut discomfort digesting to fuel performance.
As a general rule of thumb, we try to aim for 30g simple carbohydrates prior to exercise sessions (more if the session is high intensity for a long period of time)
Check out our pre-workout cheat sheet on instagram for fueling options.
We hope this helped!
For more nutrition tips, advice and break downs. Make sure to follow out Instagram.
Team JVIA.
Julia & Jess.
