When people think about performance nutrition, they often prioritize protein over any other macronutrient. At the grocery store, it seems like there's a high-protein version of just about everything. While protein is an important building block for high-intensity performance, it's not the only one.
The general population has often viewed carbohydrates as the enemy to healthy living. As a result, carbs are a food group that's commonly reduced or cut out entirely when getting back into a fitness routine or working to maintain a healthy weight.
In reality, carbs serve an important role as part of a healthy, balanced diet. They're the body's main fuel source and are essential to powering the body through strenuous exercise. But, all carbs aren't created equal. Understanding more about carbohydrates and how your body uses them can help you make better choices around goal-oriented nutrition.
A Tale of Two Carbs
There are two main carbohydrate groups:
Simple Carbohydrates (Sugars)
Sugar is a simple carbohydrate, which means it's absorbed into your body the quickest. This quick absorption means they can quickly spike your blood sugar.
There are two main types of sugar:
- Naturally occurring sugars (like those in fruit or dairy products)
- Added sugars (like those in fruit juice, soda, and ultra-processed foods)
When to Eat Them
Because they're quickly absorbed into the body, simple carbohydrates are a fast energy source. They can give the body a quick boost of energy 30–60 minutes before a workout without slowing you down or making you feel sluggish.
However, foods that are high in added sugars tend to be low in fiber, protein, minerals, and vitamins, but high in calories. Due to the lack of these nutrients, eating a lot of simple carbohydrates can make it harder to maintain overall wellness.
2. Complex Carbohydrates (Starch)
Complex carbohydrates contain starch and fiber, which cause the carbs to break down slowly in your body. Complex carbohydrates are found naturally in:
- Whole grains (like brown rice, oats, quinoa, and barley)
- Legumes (like lentils, chickpeas, and black beans)
- Starchy vegetables (like potatoes, peas, corn, squash)
When to Eat Them
Complex carbs are digested more slowly, so they don't cause a spike in blood sugar. They're considered "slow and steady" sources of energy. They contain fiber and take longer to digest, providing longer-lasting energy compared to simple carbs. Eating complex carbs alongside protein and healthy fats, like beans, nuts, or seeds can support post-workout recovery.
Carbohydrates and Your Body
Carbohydrates supply the body with its main source of energy: glucose (sugar). Glucose provides vital nutrients to the body's muscles, organs, and nervous system. When glucose isn't needed immediately, the body stores it as glycogen. Most glycogen stores are found in the skeletal muscles, which help fuel the body's movement.
With 75% of the body's total glycogen stored in the muscles, managing the storage effectively is key to maintaining high intensity, preventing fatigue, and quick recovery.
The Importance of Carbs to Performance
During strenuous exercise, your body first uses glucose, and then begins using the glycogen in your active muscles as energy. High-intensity exercise, like running, crossfit, or MMA, reduces the glycogen in your muscles.
Think of your glycogen stores as the fuel tank of your body. If you have an intense workout, you "spend" the glycogen stores throughout your workout, just as you would run through a tank of gas on a long road trip. Once you're finished, you'll need to fuel up to make sure you are ready for the next session.
To do this, the body has to restore its muscle glycogen. Most people focus on getting protein after a workout, but to restore your muscle glycogen, eating a balance of carbohydrates and protein right after a workout may provide better support for this process. Eating a well-balanced snack or meal directly after a workout can have a significant impact on your ongoing performance.
Post-Workout Recovery Needs Balance
It's ideal to eat a meal that has a balance of protein, carbs, and healthy fats within two hours of your workout. If you had a more intense session, aim to refuel within 30–60 minutes.
It can be challenging to fit in a good workout, plan, prepare, and eat a meal with macros made to fit your goals, and get moving with the rest of your day. But, eating for recovery is an essential part of any fitness journey. If you're struggling to find convenient options that are made to support your goals, meal prepping can help you get ahead and stay on track, even on the busiest days.
Making Meal Prep Easier
UFC Ignite was created by performance nutrition experts to support your fitness journey. Each meal was designed by the team at the UFC Performance Institute and brought to life by world-class chefs. The result? Mouthwatering, easy-to-cook meals that contain a blend of proteins, carbs, and healthy fats to help you fuel and recover.
Ready to simplify your meal prep?