Carbohydrates are the main source of energy for endurance athletes. During intense training sessions or long competitions, the body needs quick energy in order to maintain performance and delay fatigue.
Understanding the difference between simple and complex carbohydrates is key to designing an effective sports supplementation strategy that adapts to your needs as an athlete.
What are simple carbohydrates?
Simple carbohydrates are small molecules (monosaccharides and disaccharides) that the body absorbs quickly. The main differentiating characteristic compared to complex carbohydrates is that they provide energy immediately.
Simple carbohydrates are:
- Glucose: basic sugar.
- Fructose: mainly found in fruit; it is absorbed slowly but is a simple sugar.
- Sucrose: commonly known as table sugar. It is made up of glucose + fructose.
- Dextrose: a form of glucose, widely used in sports supplementation.
Their main functions in sport: When should you use simple carbohydrates?
Simple carbohydrates are mainly used to:
- Quickly increase energy during training sessions or competitions.
- Replenish glycogen before, during, or after exercise.
Supplementation: there are different ways to consume simple carbohydrates. The methods most commonly used for their speed and ease of consumption are energy gels, isotonic drinks, or gummy bars.
What are complex carbohydrates?
Complex carbohydrates are made up of long chains of sugar molecules (polysaccharides). They differ from simple carbohydrates mainly because they take longer to digest, resulting in a more sustained release of energy.
Some complex carbohydrates are:
1. Starch
Starch is one of the most common complex carbohydrates and occurs naturally in foods such as:
- rice
- potatoes
- oats
- wheat
It is an important energy source in the daily diet, as it slowly breaks down into glucose, providing sustained-release energy. In the field of sports supplementation, starch is used in processed forms such as waxy corn starch or rice starch.
2. Maltodextrin:
Maltodextrin is a polysaccharide derived from starch, which can come from sources such as corn, potatoes, or rice. Although it is technically a complex carbohydrate, its structure allows for rapid absorption, similar to that of simple carbohydrates, but without the intense sweet taste.
At Life Pro, it is one of the main ingredients in sports supplements focused on maintaining and enhancing performance, such as:
- Energy Gel
- Cyclo Energy Gel
3. Amylopectin:
Amylopectin is a form of starch with a branched structure, which allows it to be digested even more quickly than other complex carbohydrates, although its energy release remains progressive.
This property makes it an ideal ingredient for sports supplements aimed at replenishing muscle glycogen. Its use in supplementation helps restore energy levels efficiently, without causing sudden insulin spikes. For this reason, it is commonly found in supplements intended to be consumed before or after intense exercise. At Life Pro, we have a supplement called Life Pro Pure Waxy formulated with amylopectin.
Their main functions in sport: When should you use complex carbohydrates?
- They provide prolonged energy.
- They prevent glucose spikes.
- They promote muscle glycogen loading.
In conclusion: When should I take each type of carbohydrate?
- Complex Carbohydrates: Before exerciseUsing slow-release carbohydrates (such as oats, rice, and starches) before long sessions (>1h) helps maintain stable energy and avoid glucose spikes or drops during exertion.
- Simple Carbohydrates: Immediately before exerciseCorrect. If taken shortly before exertion (<30-45 min), a simple carbohydrate (such as glucose or sucrose) provides rapidly available energy for intense or explosive efforts (sprints, strength training, HIIT).
- Complex Carbohydrates: During exerciseDuring prolonged endurance sessions (such as cycling, marathons, or triathlons), complex carbohydrates such as maltodextrin or amylopectin help maintain a stable supply of glucose, preventing premature fatigue.
- Simple Carbohydrates: During exerciseThey are useful for overcoming an energy slump or providing a quick boost. They are absorbed very quickly and are especially recommended during the final stages of an event or when reserves are depleted.
It is advisable to combine both types of carbohydrates during long sessions: complex carbohydrates as a base and simple carbohydrates as occasional support. Digestive tolerance varies: some athletes prefer liquid sources, while others prefer gels or bars. The glycemic index and each athlete’s response to each type, depending on their preferences, also play a role.