Download ! ! 1. Fruit!is!an!example!of!what!type!of! carbohydrate?! ! 2

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Close to The event:
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• Fruit smoothie with Greek
yogurt
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1.
2.
Bagel with nut butter and
jam
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Banana rolled in chia
seeds!
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3.
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More than an hour before
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• Oatmeal with chopped nuts
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4.
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Greek yogurt with
granola
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5.
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Hummus with whole grain
crackers and raw veggies
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Fruit!is!an!example!of!what!type!of!
carbohydrate?!
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Carbohydrates!trigger!what!
hormone!to!move!amino!acids!and!
glucose!to!cells?!
When!fuelling!for!sporting!activities,!
it’s!important!to!pair!your!
carbohydrates!with!a!______!source.!!
Are!complex!carbohydrates!most!
beneficial!less!than!or!more!than!an!
hour!before!an!activity?!
Why!do!complex!carbohydrates!
take!longer!to!digest?!
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• Peanut butter with an
apple
• Turkey sandwich on whole
grain bread
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1.!Simple!!2.!Insulin!!3.!Protein!!!!!4.!More!
than!!!!!5.!More!molecules!and!branches!
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• Omelet with veggies and
toast
Created!by!
Hillary!Wilson!
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Simple carbohydrates:
• are!made!of!only!one!or!two!molecules,!
and!are!digested!quickly!and!easily.!!
• They!provide!energy!quickly,!but!only!for!
short!periods!of!time.!
• They!are!often!referred!to!as!sugars.!
• Common!sources!are!often!in!processed!
foods,!but!they!can!also!be!found!
naturally!in!fruit.!!
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Complex carbohydrates:
!!
• are!made!up!of!more!molecules!and!
usually!have!branched!structures.!
• They!take!longer!to!break!down!and!
digest!and!keep!you!satisfied.!
• They!provide!a!longer!lasting!energy!
source!that!your!body!can!use.!!
• Whole!grains!are!a!great!source!of!
complex!carbohydrates,!but!vegetables!
can!provide!slow!digesting!carbohydrates!
along!with!a!plethora!of!vitamins!and!
minerals.!!
Both types of carbohydrates
provide energy, but at
different rates.
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• Carbohydrates!give!energy!to!fuel!
exercise,!but!pairing!them!with!
protein!is!a!great!way!to!build!
muscle!at!the!same!time!!
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• By!only!fuelling!with!protein,!your!
body!will!be!forced!to!use!protein!
and!muscle!for!fuel.!
Carbohydrates!spare!your!hard!
earned!muscle!so!you!can!
continue!to!grow!and!improve!in!
your!sport.!
!
• Protein!is!essential!for!muscles!to!
recover!so!you!can!continue!to!
improve!in!your!sport.!
Carbohydrates!trigger!the!
hormone!insulin!that!help!move!
amino!acids!from!protein!and!
glucose!into!muscle!cells!to!give!
them!the!supplies!to!rebuild.!
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Eating to Fuel:
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• When!eating!to!fuel!your!sport,!you!have!
several!options!depending!on!the!amount!
of!time!before!your!activity.!!
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• With!one!hour!or!less,!choosing!fast!
digesting!carbohydrates!is!ideal.!They!will!
give!you!the!quick!energy!you!need!to!play!
hard.!This!is!the!time!when!having!simple!
carbohydrates!will!be!most!beneficial,!as!
they!will!act!as!a!quick!energy!source!and!
won’t!weigh!you!down.!
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• When!you!have!an!hour!or!two!before!the!
activity,!choosing!a!complex!carbohydrate!
source!will!give!you!sustained!energy!to!
power!you!through,!your!body!will!have!
time!to!digest!and!absorb!the!energy.!!
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• In!both!cases,!pairing!carbohydrates!!with!a!
protein!source!will!help!jump!start!muscle!
recovery!even!as!you!are!exercising.!
Eating to Recover:
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• As!soon!as!possible!after!a!game!or!exercise!
session,!choosing!simple,!fast!acting!
carbohydrates!to!eat!with!a!protein!source!
help!to!increase!insulin,!encouraging!
muscle!cells!to!take!up!amino!acids!to!
repair!and!grow!stronger.!!
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• Your!next!meal!should!include!a!good!
balance!of!carbohydrates,!proteins!and!fats,!
to!provide!essential!nutrients!to!your!cells!
so!your!body!can!recover.!