There are two main types of carbohydrate: Complex, ‘starchy’ carbohydrates found in bread, pasta, potatoes, rice and cereals, fruit, milk, beans and pulses. Simple, ‘sugary’ carbohydrates found in sweets, chocolate, cakes, fruit and other sugary foods. Carbohydrates are essential for energy, and the glucose produced by carbohydrates is the body’s preferred energy source as it is easily absorbed, quickly getting to where it’s needed in the body. Carbohydrates are vital for the maintenance of blood glucose levels during exercise and also for replacing glycogen stores

Sports participants need to increase the amount of carbohydrates in their diet in order to meet their body’s increased energy requirements – most of this carbohydrate should be in the form of ‘starchy’ carbohydrate rather than ‘sugary’ carbohydrates such as sweets.

The body’s favourite source of energy during exercise comes from glucose. Any glucose not used is stored in the liver and muscles as glycogen. The body can only store a limited amount of glycogen (250-300g). This can be increased using a carefully controlled plan. But it still wont be enough. Therefore it is important to keep your supply topped up, before, during and after exercise.

Complex carbohydrates are rich in nutrients and are easily converted to fuel. The fibre in these foods helps to slow the release of sugar leading to longer lasting energy.

Simple carbohydrates create a sudden burst of energy followed by a rapid drop.