Keeping fuelled for your next Milo Session!

As we approach the colder winter months, you may have started to notice a change in your eating habits. Cravings for nourishing carbohydrate-based foods often come into play as the weather takes a turn, and there’s a good reason why. Not only are carbohydrates essential in providing our bodies with adequate energy on a daily basis, but they also serve as an essential component in ensuring we achieve optimal performance during our workouts. 

Scroll down below to find out more about the importance and types of carbohydrates to fuel up with for your next session at Milo!

What are Carbohydrates?

Carbohydrates are macronutrients required in large amounts by the body (unlike vitamins and minerals which are micronutrients required in smaller amounts). When we consume carbohydrates, they are essentially broken down into their simplest form as glucose (sugar) for energy use. However, not all carbohydrates are broken down in the same way or used for energy immediately. This means that when it comes to choosing which type of carbohydrate we should consume before a workout, it is important to be aware of their effects on the body including digestion and absorption.

Why Do Our Bodies Need Carbs? 

Carbohydrates have received a lot of attention in weight loss diets over the last few years. But, it is important to remember the health and performance benefits of consuming carbs rather than demonising them! See the image below to find out the four main reasons why our bodies need carbohydrates to support our health and performance.

What Type of Carbohydrates Should I Eat Before High-Intensity Training?

The main difference between the two is predominately based on how quickly we can receive energy from these sources. Simple sugars will be more readily available whilst complex carbohydrates will take longer to digest and utilize for energy. One of the main factors that will determine what type of carbohydrate (simple or complex) you require before training is the timing of the workout.

Simple Carbs 

Simple carbs are composed of sugar molecules known as monosaccharides and disaccharides which contain one or two forms of sugar molecules respectively. E.g. table sugar, honey and lactose (milk sugar). They can be particularly beneficial shortly before exercise. This is because they are easily digested and provide a fast supply of energy when needed during training. Examples to try out include cereal with milk, toast with jam, and a protein shake at approx. 30-60 mins before exercise. Consuming a banana, flavoured yoghurt or dried fruit if you are short on time before a circuit session can be a good option too as they are less likely to cause issues with digestion (yes, happens to all of us if we eat shortly before a workout!)  

Complex Carbs

Complex carbohydrates include polysaccharides which are made up of long chains of multiple sugar molecules often found in fibre, for example - fruit and vegetables as well as starch found in potatoes, rice and pasta. The good thing about complex carbs is that they provide a steady and gradual release of sugar into the body and avoid that ‘crashing’ feeling. This can also be achieved by adding proteins and fats alongside our carbohydrate sources to slow down our digestion and get that steady release of glucose into the body throughout exercise. Examples include eggs on toast, baked sweet potato or oats with milk! But, in order to avoid issues with digestion, complex carbohydrates are recommended to be consumed 2-4 hours before training. Also, low-fibre options may be most appropriate to reduce stomach pain, cramping or other gastrointestinal issues during training if you are eating closer to your training session. For example. white bread, pasta or rice options. 

Summary

Carbohydrates can often get a bad rep on social media posts that target weight loss diets. But in actual fact, both simple and complex carbs play important roles when it comes to our fuelling up before a high-intensity training session as well as for our health. So, optimising the use of both simple and complex carbohydrates pre-workout will ensure you get the most out of your next circuit session at Milo and the Bull!