Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products-they make up 1/3 of your macro-nutrients that your require. One of the primary functions of carbs is to provide the body with energy, most of the carbs you eat are digested and broken down into glucose before entering the bloodstream. There are two main types of carbs- ‘simple’ and ‘complex’ carbs.
Simple Carbohydrates
Simple Carbohydrates are in foods such as table sugar and syrups and they are typically known as the carbs tend to avoid when people try to clean up their diet. These come in the forms of sugar, syrups, soft drinks and sweets.
Complex Carbohydrates
This type of carbohydrate are present in in whole foods, these are typically food such as rice, potatoes, pasta and whole grain foods.
Using Carbohydrates throughout your day to fuel training
Carbohydrates function as a fuel for both the body and the brain. During exercise, carbs stored in the muscles (glycogen) are broken down into glucose (sugar) and delivered to the muscle for energy. The more intense your session is, the more your body will rely on carbohydrates.
The type and the amount of carbs you consume can have a major impact on your performance and recovery. Chose the wrong carbs before training can make yourself feel too full and sleepy.
3-4 Hours before training. If you work a 9-5 job and you train after work; this is the best way to keep your energy up without impacting training. Your lunch focus should be high-fiber carbs such as rice- eating simple carbs at this time can cause your energy levels to crash- effecting your motivation to train later.
30-60 minutes before training (Pre-Workout). This is the time to pick more of a faster digesting carbohydrate such as beagles or ground rice. This way can help with your cravings while positively impacting your performance.
Intra-workout-if you are participating in exercise lasting longer than 90 minutes, or a prolonged, repetitive, high-intensity exercise then consuming carbohydrates during training may provide a necessary boost to performance.
Post Workout- this meal is the best time to add in your simple carbs into your diet as your body needs to absorb carbs quickly in order to refuel glycogen levels. If you are having a cheat meal, this would be the best time to have it. This is due to your body’s insulin sensitivity at it highest throughout the day- meaning that the carbs you take in during and directly after your workout will be preferentially shuttled to your muscles for repair and growth.
Simple carbohydrates taken in just before, during and after your workout will strategically stimulate the hormone insulin, insulin works to counteract the hormone cortisol which is a catabolic (breakdown) hormone that is elevated during training sessions which results in it being a primary driver of muscle breakdown- therefore lowering this is essential to make growth and development in your muscle mass.
Always aim to hit your carbohydrate goal and try not to go over before worrying about meal timing. When it comes to meal timing, have your simple carbs focused around training and then your complex carbs around your other meals, This way you will optimise your performance and recovery.
