Complex Carbs

Complex Carbs digest more slowly and often contain fiber and micronutrients.

Examples

Food	Why it helps
Oats, brown rice, quinoa	Steadier energy than sugary snacks
Beans and lentils	Higher fiber and protein
Whole grain breads and pasta	More fiber per serving
Potatoes with skin	Fiber and potassium

Use simpler carbs around hard training when fast fuel is helpful.

Simple Carbs digest quickly and raise blood sugar faster than complex carbs.

Fiber supports digestion, satiety, and blood sugar control.

Glycemic Index (GI) ranks foods by how quickly they raise blood glucose.