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The bodys preferred source of energy is glucose, which is generally derived from carbohydrates in your diet. Because carbs are easy to break down, they are often touted as a great energy source. Unfortunately, supplying your body with a healthy source of long-term energy is not as simple as binging on carbs. Its important to consume appropriate quantities of the right types of carbohydrates throughout the day.

Simple Carbs vs. Complex Carbs

There are two main categories of carbohydrates: simple and complex. Simple and complex carbohydrates are broken down by the body and then converted into glucose for energy. However, they break down at different rates due to their different chemical structures.

Simple carbs are much easier for the body to break down and convert than complex carbs. This means simple carbs are absorbed into your bloodstream at a faster rate. Complex carbs take longer to break down, so they provide a slower stream of glucose to the body. The delayed glucose uptake of complex carbs provides the body with an energy source that is more long-term and keeps energy levels stable throughout the day. This also helps you feel satiated for longer.

When blood sugar levels spike from the intake of simple carbs, a large amount of insulin is released into the bloodstream. Shortly after a large insulin spike, your blood sugar will often drop quite suddenly. When the blood sugar level is very low, youll most likely experience a crash, or feelings of fatigue. Of course, this is far from ideal if youre on the way to the gym, so a diet rich in complex carbs is preferable.

To measure the effect an ingredient or food will have on blood-sugar levels, you can reference the glycemic index, which assigns ratings of 0 to 100 to carb-rich foods to indicate how much the food will affect a persons glucose level. A rating of 100 is equal to pure glucose. Low glycemic index foods include oatmeal, beans, and legumes, which have a GI score of 55 or less.

Fruit is often sweet but more complex than high GI-foods like potatoes or short grain rice. Most fruits are more complex because of their composition of both sugar and fiber. This combination causes the body to absorb the glucose in these foods differently. Fruits also contain a number of vitamins that improve body function and performance.