Especially for endurance athletes, the intake of complex carbs is important to provide the body with sufficient energy. Complex carbs are particularly suitable. But why?
Complex carbs are particularly suitable. But why?
In contrast to single or multiple sugars, complex carbs have a greater molecular structure, hence it takes longer for the body to break them down to something useful.
The multiple sugars (polysaccharides: wholemeal cereals, nuts, potatoes, pulses) are first broken down in the small intestine, which means that glucose is released into the blood more slowly and evenly.
The blood sugar level rises slowly and remains constant over a longer period of time.
A positive aspect is that you stay full longer and are supplied with energy over a longer period of time.
Oatmeal is a great recipe with many complex carbohydrates.
Simply mix 50g oat flakes, one tablespoon of chia seeds or linseed with 100 ml milk (preferably oat milk) and put in the fridge overnight. The next morning you can add toppings such as fresh fruit and nuts.