What are carbohydrates?

The Carbohydrates, Also known as carbohydrates or sugars, they are one of the main types of nutrients found in food. They are an important source of energy for the body and are used to maintain cell function and metabolism.

The Carbohydrates They are composed of sugar molecules, which are joined to form longer chains. These chains can be simple or complex, depending on the amount of sugars they contain.

Carbohydrates can be of two types: Simple carbohydrates or complex carbohydrates. It is important to keep in mind that not all carbohydrates are equal in terms of their effect.

Main differences between simple and complex carbohydrates:

The main difference between simple carbohydrates and complex carbohydrates It is the chemical structure and the speed at which they are digested and absorbed in the body. Simple carbohydrates can quickly increase blood sugar levels, while complex carbohydrates tend to digest more slowly and provide a more constant and sustainable energy source.

The Simple carbohydrates, also known as simple sugars, they are sugar molecules that are digested rapidly and easily absorbed in the body. These are found in foods such as fruit, table sugar, honey, corn syrup, soft drinks and sweets. Because they are digested and absorbed rapidly, simple carbohydrates can quickly increase blood sugar levels.

The Complex carbohydrates They are longer chains of sugar molecules And they are found in food such as bread, rice, pasta, legumes, vegetables and whole fruits. These carbohydrates take longer to digest and absorb in the body, which means that they release their energy more slowly and constantly. Because of this, complex carbohydrates are a better option to maintain stable blood sugar levels and provide a sustainable energy source for a longer period of time.

In summary, simple carbohydrates are quickly digested and can cause rapid fluctuations in blood sugar levels, while complex carbohydrates are slowly digested and provide energy more constantly. It is important to keep in mind that both types of carbohydrates are necessary for a balanced diet, but it is important to choose healthy sources of complex carbohydrates instead of processed foods rich in simple carbohydrates.

For my Cross Training training, better simple or complex carbohydrates?

For a training of Cross Training or more commonly known as “crossfit”, It is advisable to consume a combination of simple and complex carbohydrates to provide the necessary energy before, during and after exercise.

Before training: It is useful to consume a simple carbohydrate source to provide a quick source of energy that can be used during exercise.
During training: It is important to maintain energy levels, so it is recommended to consume simple carbohydrates, such as sports drinks or energy gels that are rapidly absorbed in the body.
After training: It is important to replace glycogen levels in the muscles, so it is advisable to consume complex carbohydrates along with high quality proteins. Some healthy options include integral rice, sweet potatoes, fruits and vegetables, along with lean proteins such as chicken, fish or eggs.

It is important to keep in mind that the amount of carbohydrates that you need will vary according to your individual needs of energy, the type and intensity of the training, and other factors such as age, weight and body composition. If you have any questions, it is advisable to consult with a health professional or sports nutritionist to develop a custom and suitable food plan for your needs.