What’s the Difference Between Complex and Simple Carbs?

Complex carbs (oats, quinoa, veggies) digest slowly and provide steady energy. Simple carbs (fruit, honey, gels) digest fast—perfect for fueling workouts.

First: Why Carbs Matter (Especially If You Train)

Carbohydrates are your body’s main fuel source, especially for:

• Running

• Lifting

• HIIT

• Long workouts

• Busy mom life + workouts (aka: real life)

When you eat carbs, your body turns them into glucose, which fuels your muscles and brain. No carbs = low energy, poor recovery, and higher cravings later.

So the goal isn’t to avoid carbs. It’s to use the right carbs at the right time.

What Are Complex Carbs?

Complex carbs are made up of longer chains of sugar molecules. That means your body takes more time to break them down. This means slower digestion, more stable blood sugar, longer-lasting energy, and keeps you full longer.

Common Examples:

• Oats

• Quinoa

• Brown rice

• Sweet potatoes

• Lentils and beans

• Whole grain bread

• Vegetables

Best Time to Eat Them:

• Breakfast

• Lunch

• Dinner

• Rest days

• When you want steady energy

Complex carbs are your slow-burning logs on the fire. They keep you going for hours.

What Are Simple Carbs?

Simple carbs are made of shorter sugar chains, so your body breaks them down quickly. This means fast digestion, quick energy, rapid blood sugar rise and great for performance fueling.

Common Examples:

• Fruit

• Honey

• Maple syrup

• Sports drinks

• Gels

• Candy

• White bread

• Juice

Not all simple carbs are “junk.” Fruit, for example, also contains fiber, vitamins, and antioxidants.

Best Time to Eat Them:

• Before workouts

• During long workouts

• Right after training

• When you need quick fuel

Simple carbs are your kindling. They light fast and give you immediate energy.

Why Athletes and Active Women Need BOTH

One of the biggest nutrition mistakes I see is people trying to eat only “clean” carbs and avoiding anything that looks sugary. But performance requires both types.

Complex Carbs = Your Base

They support:

• Daily energy

• Recovery

• Hormones

• Satiety

• Consistency

Without them, you’ll feel:

• Tired

• Foggy

• Hungry all the time

• More likely to binge later

Simple Carbs = Your Performance Tool

They support:

• Faster workouts

• Better endurance

• Less fatigue

• Better recovery

Without them, you may feel:

• Flat during training

• Weak halfway through

• Like you “hit a wall”

The “Good vs Bad Carbs” Myth

There are no “evil” carbs.

There are:

• Better choices for certain times

• Worse choices for certain times

Eating candy instead of meals all day? Not ideal. Using candy or gels to fuel a race? Smart. Context matters.

Quick Summary

Complex carbs:

• Digest slowly

• Provide steady energy

• Best for meals and daily fuel

Simple carbs:

• Digest quickly

• Provide fast energy

• Best for workouts and recovery

You don’t need to choose one. You need to use both strategically.