Athlete’s guide to understanding types of carbohydrates

Carbohydrates can be classified in different ways to describe a similar thing, complex and simple sugars, processed/refined carbs, wholegrain or low and high Glycemic Index (GI).

Low GI carbs take time to break down in the gut, gradually releasing glucose into the blood and are generally less processed with more wholegrains or high in fibre which means there will be a higher nutrient level.

High GI carbs are generally more processed and are rapidly digested and absorbed quickly into the blood stream causing a rapid rise in blood glucose levels. High GI foods can be beneficial directly before, during or after exercise to rapidly replace carbohydrate used and to limit volume of food in the gut.

Day to day carbohydrate consumption should be low GI choices.

The glycemic index is just one way to consider the best type of carbohydrate to choose to fuel your day and your training. Remember that protein, fats, extra fibre, fermented foods and vinaigrette all also lower the GI of a meal which again shows the importance of a balanced meal.

Combine a high and low option and you will probably end up somewhere in the middle. Overall, carbohydrates should be wholegrain or higher fibre choices at mealtimes. Around training a low fibre or high GI carbohydrate may be suitable so energy is available as the body is using it and there is less bulk in the gut.