Types of Carbohydrates

• Simple Carbohydrates: Common simple carbohydrates include glucose, fructose, and sucrose, and are typically associated with sweet foods and ripe fruits.  Simple carbohydrates (sugars) can provide energy but may not contain the other nutrients needed to use this energy.
• Complex Carbohydrates: Are either digestible (starches) or indigestible (fiber). The digestible complex carbohydrates are ultimately "digested" to the simple carbohydrate glucose when they are consumed. While the ultimate "fuel" for muscles is glucose, complex carbohydrates usually carry with them other nutrients, such as B vitamins, which are necessary for muscles to get energy.

What is Glycogen?
Glycogen is the storage form of glucose.  Glycogen is used when muscles need more fuel, which is why it’s crucial for athletes to include enough in their diet.  Glycogen is needed for both endurance and strength events, but the human body has a limited capacity to store it.  Therefore, even though athletes need a lot of it, they only have a limited supply. Athletes should take every opportunity to keep their glycogen "fuel tank" full by making carbohydrates a main part of the foods usually consumed, and by eating carbohydrates before, during, and immediately after exercise. Glycogen is only efficiently stored when an athlete is well hydrated, it is also important to make certain that plenty of fluids are consumed while eating carbohydrates.

What Should You Be Eating
It’s generally recommended that athletes consume no less than 60% of total calories from carbohydrates, and no more than 10% of these calories in the form of simple carbohydrates.

Sources of Good Carbohydrates

• Pasta (whole grain)
• Bread (whole grain)
• Cereal (whole grain)
• Legumes (beans)
• Fruits
• Vegetables