There are (2) types of carbohydrates, complex and simple, which they are categorized by its glycemic index. For examples of foods, you can reference Week 3’s Nutrition & Hydration.
Complex Carbohydrates
As an athlete, complex carbohydrates will give you sustained energy. When is a good time to consume complex carbohydrates? Usually before a big day—before a big training session or your race; you are carb-loading or eating breakfast. As we move closer to race day, we’ll delve deeper into how to and how not to carb-load, in conjunction with a training tip on Race Preparation and Mental Mindset. You can also eat complex carbohydrates in the morning as well, such as oatmeal, which has a low glycemic index. However, you don’t need to be a slave to breakfast food just because you’re eating something in the morning. On race day or a big training day, you should eat whatever works for you. In fact, the big training days are the best days to experiment with your breakfast food. It is highly advised to not try something new on race morning.
Simple Carbohydrates
Sugar is good. Yes… sugar is good! When is a good time to consume simple carbohydrates? Immdiately before, during, and immediately after your training session or race. God made sugar for a reason. It’s not as bad as Americans make them to be. And for you, the endurance athlete in training, it is absolutely NECESSARY to implement simple carbohydrates into your nutrition strategy… or you will not run strong and finish your race to your potential. Examples of simple carbohydrates include gel shots (i.e. Gu, Clif Gels, e-Gels, etc.) and sports drinks. You can also try other sources of simple sugars as well, such as decarbonated Coke and Gummy Bears. Decarbonated Coke was the original sports drink until Gatorade came out, and it is loaded with energy: simple sugars and caffine. Some athletes also consume Gummy Bears. However, although Gummy Bears are very easy on the stomach, you need to consume A LOT of Gummy Bears to come close to the amount of calories that is available in one gel shot. Chocolate covered gummy bears, anyone? :P j/k And for your Golden Window, a piece of fruit. All in all, try different products at different moments of your training cycle. You don’t need to be a slave to traditional products either. I encourage you to look outside the box and find what works best for you. Gel shots and sports drinks are a great place to start!
Molecule of a carbohydrate"Just Add Water"
I am oversimplifying the use of carbohydrates in your training. Hydration is key to making the sugars work properly in your body. In fact, I like to illustrate that it is the catalyst. Hydrate liberally with your complex carbohydrate meal, and drink PLAIN water after consuming your preferred simple carbohydrate. Sports drinks will not activate the simple carbohydrates in your body as well as H2O can. In the case of burning sugar to aid in your athletic performance, there’s little that man-made products can do for you. You need water.
I am oversimplifying the use of carbohydrates in your training. Hydration is key to making the sugars work properly in your body. In fact, I like to illustrate that it is the catalyst. Hydrate liberally with your complex carbohydrate meal, and drink PLAIN water after consuming your preferred simple carbohydrate. Sports drinks will not activate the simple carbohydrates in your body as well as H2O can. In the case of burning sugar to aid in your athletic performance, there’s little that man-made products can do for you. You need water.
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