Carbohydrates are more than just a source of energy. They're essential fuel for your body, especially when you're looking to maximize your athletic performance. Whether you're a high-performance athlete, a fitness enthusiast, or simply looking to improve your endurance during your workouts, understanding the importance of carbohydrates in your diet is crucial to achieving your goals.

First, what are "carbohydrates"?

Carbohydrates, often referred to as " sugars " or " carbohydrates ," are a category of macronutrients essential to the human body, along with proteins and lipids.

They are your body's main source of energy, playing a crucial role in everything you do, from simple breathing to the most intense workout.

Carbohydrates break down into glucose, which is used by your muscles and brain as immediate fuel or stored as glycogen in your muscles and liver for future use. In other words, without carbohydrates, your body would lack the energy it needs to function optimally, whether in everyday life or during your workouts.

According to recommendations, our daily caloric intake should consist of 40 to 55% carbohydrates.

Why are carbohydrates essential for athletic performance?

Carbohydrates are often seen as the enemy of diets, but this is just a myth, they are a real gold mine, especially for athletes.

During intense physical activity, your body draws on its glycogen stores. Without sufficient carbohydrate intake, your glycogen stores are quickly depleted, which can lead to a significant decrease in performance or even total exhaustion.

What types of carbohydrates should you favor for your workouts?

There are several types of carbohydrates: simple carbohydrates and complex carbohydrates . Each has a different impact on your body and your performance. To optimize your workouts, it's important to choose the right type of carbohydrate based on your goals.

Simple carbohydrates: an instant source of energy

Simple carbohydrates, often referred to as "fast sugars," are quickly digested by the body and provide almost immediate energy. They're ideal for a quick boost before a workout or to replenish your energy reserves right afterward. Their rapid absorption makes simple carbohydrates an excellent choice for times when you need an energy boost.

However, they do not provide sustained energy, and excessive consumption can lead to insulin spikes followed by sudden drops in energy.

Here are some examples of foods rich in simple carbohydrates:

• Fresh fruit and fruit juice: a natural source of simple sugars, particularly fructose, and also provides vitamins and fiber.

• Honey : Honey is a natural sweetener that provides quick energy while being rich in antioxidants.

• Table sugar (sucrose): The classic example of a simple carbohydrate. Although less nutritious than other options, it remains an instant source of energy in times of emergency.

• Jams : Jams, made from fruit, are high in simple sugars. They are perfect for spreading on whole-wheat bread before a workout.

• Milk: contains lactose, which is the sugar in milk

Complex Carbohydrates: The Pillar of Sustainable Energy

Unlike simple carbohydrates, complex carbohydrates are digested more slowly by the body, allowing for a gradual release of energy. They contain more fiber, which provides a longer and more lasting feeling of fullness. They are generally made of starch, found in potatoes, bread, or cereals.

They provide the basis for sustained energy, essential for prolonged physical activity or intense workouts. Consuming complex carbohydrates ensures you maintain a stable and constant energy level throughout the day.

This is why it is advisable to favor them over simple carbohydrates (which are nevertheless completely necessary).

Here are some foods rich in complex carbohydrates:

• Brown rice and whole-wheat pasta are excellent sources of complex carbohydrates. They contain fiber, which helps regulate digestion and maintain a feeling of satiety for longer.

• Oat flakes : Provide sustained energy. Rich in fiber and nutrients, they are also very versatile and can be eaten with fruit, milk, or yogurt.

• Sweet potatoes : rich in complex carbohydrates and vitamins, especially vitamin A. They are perfect as a side dish or pre-workout snack.

• Legumes (lentils, chickpeas, black beans): rich in fiber and protein, making them very filling. They provide sustained energy and are perfect for balanced meals.

• Whole-grain bread : Contains more fiber and nutrients than white bread. It's ideal for sustained energy, whether for breakfast or as a snack.

How to adapt your carbohydrate intake according to your goals?

Now that you know the difference between simple and complex carbohydrates, you might be wondering which ones to choose in your diet based on your goals.

Indeed, whether you're looking to gain muscle, lose fat, or simply improve your endurance, the amount and type of carbohydrates you consume will play a key role.

For mass gain: carbohydrates as a growth tool

If you're in a mass gain phase, carbohydrates should make up a large portion of your calorie intake. Not only do they fuel your workouts, but they also help replenish your glycogen stores, promoting recovery and muscle growth.

We recommend increasing your intake of complex carbohydrates to support effective mass gain, while avoiding simple carbohydrates outside of training periods to avoid gaining fat too quickly.

When gaining mass, don't neglect other macronutrients in quantities adapted to your needs. To find out how much protein to consume, we invite you to consult our article on "How to reach your daily protein quota?" .

For weight loss: carbohydrates under control

When cutting or losing weight, reducing carbohydrates can help create the so-called "calorie deficit."

However, don't eliminate them completely. Focus on complex carbohydrates, which will provide you with the energy you need for your workouts while limiting excess calories.

A smart approach is to consume the majority of your carbohydrates around your workouts, maximizing their use for performance and recovery.

Just like with mass gain, protein intake is also very important during this phase! To help you lose fat, we recommend consuming our Whey Isolate.

Carbohydrates, in short!

Don't underestimate the importance of carbohydrates in your quest for athletic performance. By choosing the right types of carbohydrates and adjusting their amounts based on your goals, you'll maximize not only your performance, but also your recovery and overall progress.

Whether it's for endurance training, strength training, or competition, carbohydrates are your best ally to push yourself during each session.