Carbohydrates are our bodies main (preferred) source for energy. Choosing the right carbohydrate food source for your pre and post workout nutrition can get confusing.
That being said. It’s important you have an understanding of the different types of carbs and how they affect your performance.
For regular day-to-day meals, we generally want higher-fiber, slow-digesting carbohydrates, such as:
starchy tubers (like potatoes and sweet potatoes)
fruit
beans and legumes
whole grains
higher-fiber versions of bread, pasta, etc. (e.g.,sprouted bread, bean pasta)
And of course, we want to eat normally most of the time, including before and after training.
For intra-workout nutrition, we want faster-digesting carbohydrates. This is especially true if we're dinking them in a shake or solution.
For this purpose, you can still use whole foods, orsupplements.
Again, remember that not all individuals will require intra-workout carbs.
Whole-food options
If you have a blender and wants to use whole foods for intra-workout nutrition, try blending (along with protein):
banana or cooked plantain
other fruits
cooked white or sweet potatoes
soaked rolled oats
One study found that raisins were just as effective 85-Sport Jelly Beans" (which are essentially sugar + vitamins).
Supplement options
As you can imagine, there are many supplements for workout carbohydrate.
Though some researchers feel that high-glycemic options (in other words, simple sugars that convert quickly into glucose) are best for intra-workout carbs, this is not yet conclusively proven.
The most basic supplement option is a sugar-sweetened protein powder or EA supplement.
However, there are other options available, many of which are modified sugars or starches, such as:
hydrothermally modified corn starch / waxy maize (sometimes called ("Superstarch" or Glycosade™")
unprocessed corn starch
maltodextrin
dextrose
trehalose
isomaltulose (Palatinose™)
Vitargo', made from barley starch
The different molecular configurations of each type of carbohydrate can alter its effects. For instance:
Glycosade™ is a high-amylopectin starch,originally developed to treat glycogen storage diseases, while other types of modified corn starch may be high-amylose.
Some studies have looked at galactose as a workout carbohydrate. Although it's a monosaccharide and thus technically a simple sugar, it does not have the same effects as glucose.
Vitargo's manufacturers claim that it has a low osmolality, which means that unlike many starches, it doesn't pull a lot of water into the GI tract. This means an athlete can theoretically consume quite a lot without an upset stomach replenishing a lot of glycogen relatively quickly and efficiently.
Be aware that many claims about supplements are based on small studies that may not be well replicated.
(For instance, one of the most-mentioned waxy maize studies involved nine people, and maltodextrin actually increased blood glucose more.)
As always:
Focus on consistency first. The exact type of "perfect" carbohydrate is less important than simply ensuring athletes are consistently consuming some type of carbohydrate during and/or after exercise.
Be a skeptical consumer.
During workouts, for clients who need carbs. a mix of 15 g of protein with 30-45 g of carb mixture for every hour of training is usually appropriate. Endurance athletes may need up to 60 g of carb mixture per hour.
Observe your body closely. Look for things like GI upset, blood sugar swings, or unwanted fat gain and adjust accordingly. Test performance indicators when you change the nutrition variables.
Use the evidence of your performance and wellbeing to test all dietary choices.
