What are carbohydrates?

Carbohydrates , also known as carbohydrates or sugars, are one of the main types of nutrients found in foods. They are an important source of energy for the body and are used to maintain cellular function and metabolism.

Carbohydrates are made up of sugar molecules, which join together to form longer chains. These chains can be simple or complex, depending on the amount of sugars they contain.

Carbohydrates can be of two types: SIMPLE CARBOHYDRATES or COMPLEX CARBOHYDRATES. It is important to note that not all carbohydrates are the same in terms of their effect on the body.

Main differences between simple and complex carbohydrates:

The main difference between simple carbohydrates and complex carbohydrates is the chemical structure and the rate at which they are digested and absorbed into the body. Simple carbohydrates can quickly raise blood sugar levels, while complex carbohydrates tend to be digested more slowly and provide a more consistent and sustainable source of energy.

• Simple carbohydrates , also known as simple sugars, are sugar molecules that are quickly digested and easily absorbed into the body . These are found in foods such as fruit, table sugar, honey, corn syrup, soda, and candy . Because they are digested and absorbed quickly, simple carbohydrates can quickly increase blood sugar levels.

• Complex carbohydrates are longer chains of sugar molecules and are found in foods such as bread, rice, pasta, legumes, vegetables, and whole fruits . These carbohydrates take longer to digest and absorb into the body, meaning they release their energy more slowly and steadily. Because of this, complex carbohydrates are a better choice for maintaining stable blood sugar levels and providing a sustainable energy source over a longer period of time.

In short, simple carbohydrates are quickly digested and can cause rapid fluctuations in blood sugar levels, while complex carbohydrates are digested slowly and provide energy more consistently . It is important to note that both types of carbohydrates are necessary for a balanced diet, but it is important to choose healthy sources of complex carbohydrates instead of processed foods high in simple carbohydrates.

For my cross training workouts, better simple or complex carbohydrates?

For a Cross training workout or more commonly known as “crossfit”, it is advisable to consume a combination of simple and complex carbohydrates to provide the necessary energy before, during and after exercise.

• Pre-workout: It is helpful to consume a source of simple carbohydrates to provide a quick source of energy that can be used during exercise.
• During training: it is important to maintain energy levels, so it is recommended to consume simple carbohydrates, such as sports drinks or energy gels that are quickly absorbed into the body.
• Post-workout: It is important to replenish glycogen levels in your muscles, so it is advisable to consume complex carbohydrates along with high-quality proteins. Some healthy options include brown rice, sweet potatoes, fruits and vegetables, along with lean proteins such as chicken, fish or eggs.

It's important to note that the amount of carbohydrates you need will vary depending on your individual energy needs, the type and intensity of training, and other factors such as age, weight, and body composition. If you have any questions, it is advisable to consult with a health professional or a sports nutritionist to develop a personalized meal plan suitable for your needs.

5 healthy recipes with foods rich in carbohydrates:

2. Oatmeal and banana smoothie:

3. Sweet potato and carrot pancakes:

4. Rice with curried vegetables:

5. Sweet potato stuffed with chili con carne: