Carbohydrates are the main source of energy for a cyclist and are one of the 3 macronutrients other than protein and fats. Eating the right kind of carbs is very important for competition. This article will help you understand carbs in a better way so that you can make the right choice.

• Carbs are found in many products like fruits, vegetables, notes, seeds, grains, dairy, etc. They are made up of sugar, starch and fibre.
• Sugar is a simple crab, while starch and fibre are complex carbohydrates.
• Simple Carbs: These are sugars, some of this is naturally present in foods like milk, but it is also added to foods. Brown sugar, glucose, fruit juice concentrate, etc. are some of the simple carbohydrates added to foods. They help to provide quick energy before any race.
• Foods to avoid while training: These foods are sources of refined carbs and should be avoided as they negatively impact our health. Example: soda, baked items, packaged cookies, fruit juice concentrate, breakfast cereal, etc.
• Complex Carbs: They are more nutrient-dense in comparison to simple carbs as they have a higher fibre content. The fibre makes it more filling, and complex carbs also digest slowly. Complex carbs also manage to control blood sugar levels as they prevent sudden blood sugar spikes post meals. Fibre promotes bowel regularity and also helps to control cholesterol levels. Sources of fibre: vegetables, nuts, whole grains, beans and fruits. Starch is another component of complex carbs and examples of high starch foods include whole-wheat bread, cereal, oats, rice, peas, etc. These carbs should be consumed regularly as they positively impact our overall health and also provide sustained energy during any race or competition. Complex carbs foods include whole grains, fibre rich vegetables like broccoli, carrots, leafy greens, fibre rich fruits like berries, apples, beans, etc.

In conclusion, try to add simple carbs as a source of quick and immediate energy and complex carbohydrates to last longer in a race as it provides sustainable energy. Steadfast Nutrition Snergy will help you sustain for races that last up to 1 hour and Steadfast Nutrition Carborance for races that last more than 2 hours as it is a blend of both simple and complex carbs.