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Carbs have taken a beating over the years. Somewhere between keto crazes and low-carb everything, a lot of men have been taught to avoid them. The truth is, simple carbs are your best friend if you regularly engage in prolonged, high-intensity workouts and need a quick boost. They give you energy and help you avoid running out of steam halfway through a workout.
Why Eat Simple Carb Foods Before a Workout
Carbohydrates are one of your body’s main energy sources, as your muscles rely on glucose for fuel. This glucose is stored as glycogen in the muscles and liver. During moderate to high-intensity exercise, these stores can drop quickly. When glycogen levels are low, it becomes much harder to maintain performance and may lead to reduced endurance, which is why consuming carbs before training is essential.
However, not all carbs are the same. Here’s a breakdown of simple carbs vs complex carbs.
- Simple carbs are easy to digest and cause a rapid rise in blood glucose, providing readily available energy. They’re best used shortly before exercise, during intense workouts or immediately after to replenish glycogen.
- Complex carbs digest slowly and release energy more steadily. They’re more suitable for pre-training meals to eat up to two hours before exercise, as well as longer-duration fueling when paired with protein or fat.
If you’re training at high intensity or starting a session with limited time to eat, fast-digesting carbs can provide an immediate boost and ensure your muscles have the fuel they need to perform.
Moreover, most simple carb foods have a high glycemic index (GI). A study found that high GI carbs may help athletes training at high intensity maximize muscle glycogen storage. More stored glycogen means more readily available energy during demanding sessions.
6 Simple Carb Foods to Eat Before a Workout
The following simple carb foods can improve your exercise performance.
1. Bananas
If there’s a gold standard for workout-friendly carbs, this is it. Bananas provide fast-digesting carbs to provide energy along with potassium, an essential mineral that supports muscle function and helps prevent cramps. Plus, they’re easy to eat, portable and gentle on the stomach.
A medium-sized banana typically contains around 27g of carbohydrates. The American Heart Association recommends eating this fruit if you only have five to 10 minutes before your workout. For added satiety, consider pairing it with peanut butter, which provides about eight grams of protein per two-tablespoon serving.
2. Honey
Honey is an excellent energy booster as it provides around 17 grams of carbs per tablespoon. Studies have shown that consuming honey during endurance activities, such as cycling and running, may support performance.
Like bananas, honey is easy to carry. You can bring single-serve packets or sticks during long runs or rides for when you need quick fuel before your session. It’s also versatile and tastes great on its own or drizzled over toast.
If you’re active on social media, you may have seen the salt and honey combination trending. Together, they provide quick energy and electrolytes, which can support hydration and muscle function. However, if you’re already consuming a sports drink, adding extra sugar is usually not necessary.
3. White Bread
White bread is a simple carb food that digests quickly and provides accessible energy. It can be a lifesaver for early morning workouts when your appetite is low. Eat it right before your training, and it will be used efficiently. You can combine it with honey or jam for a quick energy boost, or eggs for added protein.
4. Dates
Dates are a favorite among endurance athletes for good reason. They’re an impressive source of carbs, with around 10 to 18 grams of carbs per date.
When you eat dates before your workout, you provide your muscles with the glycogen they need to perform well. Plus, dates are naturally sweet, easy to carry and generally well-tolerated by most people.
5. Rice Cakes
Many bodybuilders swear by rice cakes. These simple carb foods are an effective way to reenergize between their high-intensity training sessions. Since rice cakes contain very little fiber, they’re also less likely to cause bloating. This is important when they’re preparing for competitions or a long marathon.
You can apply the same strategy in your own training by using rice cakes as a quick fuel source before or between demanding sessions. If you’re training for a long run or marathon, they can also be a great option. Just be sure to test them in training first, as digestion can vary from person to person.
6. Sports Drinks
Sports drinks aren’t food, but they deserve a spot on this list. As a practical simple carb option, these sugary liquids provide fast energy and include electrolytes. Therefore, they help maintain performance during long or high-sweat workouts. You may find them especially helpful in hot weather or endurance sessions where water alone isn’t enough to replace lost fluids and fuel.
How to Use Simple Carb Foods Effectively
Simple carb foods offer a quick boost of energy, but you want to use them strategically. They’re most helpful for workouts lasting longer than 45 minutes and intense sessions. These foods are also beneficial when you can’t eat at least 30 to 60 minutes before training.
If you have more time, slower-digesting complex carbs are usually a better choice for long-lasting energy and vitamins. Additionally, you need to keep an eye on your sugar intake for the rest of the day if you eat simple carb foods before your workout.
It’s also important to keep in mind that outside of exercise, some simple carb foods may cause health problems. The rapid rise in blood glucose, followed by sharp drops, can contribute to fatigue and increased food cravings. Over time, regularly eating large amounts of low-nutrient, simple carbs can increase the risk of conditions like type 2 diabetes, cardiovascular disease and metabolic syndrome.
Fuel Smarter, Train Stronger
Sometimes, your workout just needs a slight boost. If you want to increase your energy quickly, simple carb foods can be an effective way to do so. Experiment with different options and timings to find what works best for your body and routine.
