Let's Talk Types of Carbohydrates

You have probably heard about simple carbohydrates versus complex carbohydrates so only a simple review will follow.

Simple carbohydrates, which are found primarily in foods and beverages such as fruit juices, table sugar, honey, syrups and candies, break down easily during digestion and can therefore provide "ready", "quick" energy. The glucose is readily absorbed into the blood stream and beneficial when energy is needed rapidly (but has been noted to possibly decrease athletic performance if relied upon in the diet).

Complex carbohydrate found in whole grains, cereals, pasta, beans, brown rice, fruits such as apples and oranges, should be the primary type of carbohydrate utilized for energy in an athlete's diet. Eating complex carbohydrates can boost the amount of glycogen available for energy use during athletic performance. (As noted in the last feature on carbohydrates, there is a strong relationship between pre-exercise muscle glycogen content and the length of time high impact exercise can be performed). Complex carbohydrates are the most efficient fuel for the body and should remain and essential part of an athlete's diet.

Some athletes may experience gastric discomfort from intakes of increased amounts of fruits, vegetables and whole grain cereals the day of a challenging workout or athletic event. Remember that "moderation" is the key to dietary balance and avoid rapid changes in the composition of one's diet. Gradual changes and incorporation of good eating habits will provide optimal benefit.

Some healthy snack ideas: pretzels (watch the sodium!), animal crackers, fig Newton, oranges, bananas, whole grain cookies.

Recipes:

WHOLE WHEAT PANCAKES

RAISIN CHIP COOKIES