Simple and Complex Carbohydrates

Feel Good Personal Training

Simple and Complex Carbohydrates

Simple and complex carbohydrates, what are they? And why should I care about them in my diet?

Carbohydrate can be categorized into two categories, simple or complex. Simple carbohydrates are either monosaccharide or disaccharides. Meaning they have one or two sugar modules. They have adopted their name due to the simple structure of one or two sugar molecules. Complex carbohydrates are made up from oligosaccharides or polysaccharide. Complex carbohydrates have a more complex structure and are made of three or more sugar molecules.

Below a diagram showing the difference in the chemical structure of simple and complex carbohydrates.

Ok so what properties do simple and complex carbohydrates have?

Simple Carbs Properties	Complex Carbs Properties
Quick source of energy	Long lasting source of energy
Simple carbs are made up from either monosaccharaides (only one sugar) or disaccharides (two monosaccharide’s chemically linked)	Complex carbs are made up of either oligosaccharides (3 to 10 sugars) or polysaccharide (large number of monosaccharaides and disaccharides)
Easy to break down due to there simple chemical structure	Harder to break down due to a complex chemical structure
Simple sugars: Fructose, Galtacose, and Glucose	Complex sugars: Glycogen, starch and dextrin
Sources of food that include simple sugars: Fruit, chocolate, cakes, white bread and white pasta	Sources of food that include complex sugars: Vegetables, Whole grains, Lentils and beans

Simple and complex carbohydrates are both important in your diet for different reasons.

Complex Carbohydrates

Complex carbohydrates are great at giving you a long lasting source of energy and they are a great source of fiber, which is important for digestion and making you feel fuller for longer.

Due to their complex chemical structure they take longer to break down and this will help to control blood sugar levels. There are many benefits to stabilising your blood sugars such as

·      Energy Levels

·      Concentration

·      Heart disease

·      Diabetes

·      Memory problems

·      Insulin sensitivity

·      Weight loss

·      And many more

Great sources of complex carbohydrate include: Brown rice, whole grains, starchy vegetables, nuts and oats.

Simple Carbohydrates

Simple carbohydrates are great sources for a quick release of energy and when used properly can be very affectively in your training. However unfortunately the majority of people out their abuse simple carbohydrates causing them to put weight on and suffer from unnecessary health risks.

When do we want to use simple carbs? We want simple carbohydrates for pre and post workout nutrition. Simple carbs are made up from monosaccharaides and disaccharides. These can be easily broken down and will give the body the sugars it needs to train hard. Simple carbs are important post workout to peek your insulin levels and help to clear cortisol, replenish depleted glycogen stores and aid recovery.

Pre Workout	Post Workout
0.5 to 0.25 per kg depending on the intensity of the workout.	0.5 to 0.25 per kg depending on the intensity of the workout.
Time: 45 – 30 minutes before working out	Time: straight after your workout
Sources: fruit, sport drinks and sugar based shakes	Sources: fruit, sport drinks and sugar based shakes

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