In short, carbohydrates are a source of energy.
I refer to carbohydrates as energy because that’s what fuels your muscles. Before I get into the details, I want to debunk the carb myth that makes “low-carb” diets fall short: not all carbs are created equal!
Now, let’s talk about the differences.
Simple carbohydrates are the fastest source of energy and the easiest to digest. Blood glucose will rise and fall rapidly, also known as a blood sugar spike and crash. Examples include maple syrup, honey, sugar, and soft drinks.
Complex carbohydrates have a structure that is more difficult for the body to break down and generally come with fiber; therefore, it is slower to digest, providing a more stable rise and fall of glucose delivery to the blood. Examples include legumes, vegetables, whole grains, nuts, and seeds.
So what are refined carbohydrates?
Refining: the human process of changing food
Refined complex carbohydrates affect blood sugar in the same way as simple carbohydrates. Using refined carbohydrates in your body for fuel is like trying to keep a fire going all night with newspapers. On the other hand, using unrefined carbohydrates in your body for fuel is like using slow-burning logs to keep a campfire going all night.
Fast-acting carbohydrates, also known as simple or refined carbohydrates, are broken down into glucose (energy) and move through your digestive system and into your bloodstream more quickly than a slow-acting (complex and unrefined) carbohydrate, such as Integral rice. In your bloodstream, glucose sails the red sea and travels to different muscles knocking on the door to be let in. The gatekeeper is this ugly troll called insulin (OK, I’m getting into the metaphor, I like pirates, OK!) that allows glucose to pass or not pass to the muscle island to deliver energy and power. On Muscle Island, if you invade through the gates too quickly, the locals will riot and there will be a quick and bloody end. If you are too slow to act, the locals may figure out your plan and beat you to it.
That perfect moment for the most effective delivery of “power” is our goal.
When you exercise, the ugly insulin troll is more likely to open the door for you, so it’s nice to have fast-acting carbohydrate energy ready to deliver; but we still need Captain Blackbeard, or “protein and fat” to strategically slow our progress through the gate to ensure we have timely execution (or, as we like to call it, optimized exercise performance). Make sense?
So to recap:
Fast acting carbohydrate source + protein and fat source = stable blood sugar = optimized performance
Side effects of balanced blood sugar can include:
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Balanced Moods (Suppresses Hangry)
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improved sleep
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Energy boost
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mental alert
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regulated hormones
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reduced sugar cravings
