Carbohydrates are often misunderstood in the world of fitness and nutrition. While some people fear carbs for their association with weight gain, the truth is that not all carbs are created equal—and your body actually needs them. Understanding the types of carbohydrates and what they do can help you make smarter choices and improve your energy, performance, and overall health.
SIMPLE CARBS: QUICK FUEL, SHORT BURST
Simple carbohydrates are made up of one or two sugar molecules and are quickly digested by the body. This includes glucose, fructose (found in fruit), and sucrose (table sugar). Foods like candy, pastries, soda, and white bread are common sources of simple carbs. While these can offer a fast boost of energy, they tend to spike your blood sugar, leading to crashes that leave you feeling tired or hungry soon after. The exception to the “bad” label is fruit, which contains fiber and micronutrients that slow absorption and provide added benefits.
Best Use: Quick energy before a short workout, or to rapidly refuel glycogen stores after intense training.
COMPLEX CARBS: LONG-LASTING POWER
Complex carbohydrates are made up of longer chains of sugar molecules, which take more time to break down and provide more stable energy. Foods like whole grains, oats, brown rice, quinoa, legumes, sweet potatoes, and vegetables fall into this category. These carbs are high in fiber, which supports digestion and helps regulate blood sugar. Complex carbs are ideal for sustained energy, improved focus, and better appetite control.
Best Use: Fueling daily activities, long workouts, or keeping you full throughout the day.
FIBER: THE NON-DIGESTIBLE CARB THAT DOES A LOT
Fiber is a type of carbohydrate that your body can’t digest. There are two main types: soluble fiber, which dissolves in water and helps lower cholesterol, and insoluble fiber, which promotes regular bowel movements. Foods like beans, whole grains, vegetables, fruits, and flaxseeds are high in fiber. Although it doesn’t provide energy like other carbs, fiber is crucial for gut health, blood sugar regulation, and reducing the risk of chronic diseases.
Best Use: Daily consumption for digestive health, blood sugar control, and long-term disease prevention.
WHEN AND HOW TO USE CARBS
Carbohydrates aren’t the enemy—they’re a tool. If you’re looking to build muscle, improve your performance, or simply feel better throughout the day, strategic carb intake matters. A pre-workout meal with both simple and complex carbs (like a banana with oatmeal) can provide immediate and sustained fuel. Post-workout, a fast-digesting carb source paired with protein can help with recovery. For everyday energy and satiety, lean on complex carbs with fiber and pair them with protein and healthy fats.
FINAL THOUGHTS
Rather than cutting carbs, focus on the type and timing. Choose nutrient-dense sources, avoid excessive sugar, and understand how carbs affect your energy and goals. Used wisely, carbs are one of your strongest allies in both fitness and wellness.
SOURCES
Slavin, J. (2013). Carbohydrates, dietary fiber, and resistant starch in white vegetables: Links to health outcomes. Advances in Nutrition, 4(3), 351S-355S. https://doi.org/10.3945/an.112.003285
Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Carbohydrates. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
McArdle, W. D., Katch, F. I., & Katch, V. L. (2015). Exercise Physiology: Nutrition, Energy, and Human Performance (8th ed.). Wolters Kluwer.
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