What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Journal of the International Society of Sports Nutrition; Effects of Ingesting Protein with Various Forms of Carbohydrate Following Resistance-Exercise on Substrate Availability and Markers of Anabolism, Catabolism and Immunity; R.B. Kreider et al.
- Journal of the International Society of Sports Nutrition; Effects of Ingesting Protein with Various Forms of Carbohydrate Following Resistance-Exercise on Substrate Availability and Markers of Anabolism, Catabolism and Immunity; R.B. Kreider et al.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
What Kind of Carbohydrates Before Exercise?
Although your strength and general fitness level have a major effect on your exercise performance, nutrition also plays a major role. Consuming the right types of food before your workouts or competitions provide the energy needed to perform at a high level of competition. Carbohydrates are often suggested for pre-exercise nutrition, but you should note that not all carbohydrates are the same, and some may have detrimental effects on performance 12.
Complex Carbohydrates
Complex carbohydrates are found in vegetables, whole grains and other food sources that are not highly refined or processed. Your body needs to expend more effort to process complex carbohydrates, so they are absorbed more slowly than simple carbohydrates. As a result, complex carbohydrates can keep your energy levels stable, which is preferable for exercise. Research indicates that complex carbohydrates can improve endurance more than simple carbohydrates.
- Complex carbohydrates are found in vegetables, whole grains and other food sources that are not highly refined or processed.
- Your body needs to expend more effort to process complex carbohydrates, so they are absorbed more slowly than simple carbohydrates.
Simple Carbohydrates
I Have a Stomach Ache While Lifting Weights
Learn More
Simple carbohydrates are also known as simple sugars and include refined foods such as candy and other high-sugar, processed foods. Simple carbohydrates are absorbed quickly by your body, but do not provide sustained energy. Simple carbohydrates sometimes result in a crash, or feelings of fatigue, and may cause cramps or stomach discomfort when consumed before exercise.
Timing
In addition to choosing the right kinds of carbohydrates, carefully consider the timing of your pre-workout carbs. If you don't provide enough time between your meal and exercise, your meal may not be fully digested, resulting in discomfort. Consume a small meal 2 to 3 hours prior to exercise.
Pre-Exercise Meals
High Carb Foods & Pre-Workouts
Learn More
A variety of pre-exercise meals may benefit your performance. Sports nutritionist Molly Kimball, R.D., suggests combining milk, fresh fruit and protein powder in a shake to help prevent protein breakdown during your workout. You can add whole grains such as oats or cereal for complex carbs. A solid meal should combine protein and carbohydrates -- try a bagel sandwich or pair chicken with a potato. Limit fatty foods before exercise, so avoid pizza, burgers and fried food.
- A variety of pre-exercise meals may benefit your performance.
- A solid meal should combine protein and carbohydrates -- try a bagel sandwich or pair chicken with a potato.
Related Articles
References
- Carbohydrates in Food and Nutrition; Food and Agriculture Organization; 1998
- Journal of the International Society of Sports Nutrition; Effects of Ingesting Protein with Various Forms of Carbohydrate Following Resistance-Exercise on Substrate Availability and Markers of Anabolism, Catabolism and Immunity; R.B. Kreider et al.
- ABCnew.go.com: Molly Kimball, R.D. -- What Is The Best Pre-Workout Meal Or Food For Men, And How Long Before A Workout Should I Eat It?
Writer Bio
Brian Willett began writing in 2005. He has been published in the "Buffalo News," the "Daytona Times" and "Natural Muscle Magazine." Willett also writes for Bloginity.com and Bodybuilding.com. He is an American Council on Exercise-certified personal trainer and earned a Bachelor of Arts in journalism from the University of North Carolina.