What Carbohydrates to Eat According to Your Time Before Training?

🏋️‍♀️ The rate at which your body digests carbohydrates varies, so picking the right kind depends on how much time you have before your workout.

Whole-Grain Complex Carbs:
Think whole wheat bread, oats, quinoa, potatoes, sweet potatoes, and legumes. The high fiber content in these foods slows down digestion, giving you long-lasting energy and keeping you full.
If your workout is in 3-4 hours and you won’t be able to eat again before then, these carbs are great for keeping your energy steady and curbing hunger.

Refined Complex Carbs:
White bread, refined rice, pasta, and processed cereals have less fiber due to the refining process. They’re digested faster than whole grains but still more slowly than simple carbs.
🏃 Perfect for when you’re working out in 1-2 hours, as they provide energy without making you feel too full—ideal if you're trying to bulk up.

By the way, with the Fitia app, you can easily track your meals, manage your macros, and get personalized nutrition guidance to hit your fitness goals. Download Fitia for free here.

Simple Carbs:
These are absorbed quickly and are ideal if your workout is in less than an hour. Options include fruit, sports gels, energy drinks, and juices.
🍬 When you’re short on time, go for quick carbs to prevent stomach discomfort and get a fast energy boost.

‼️ IMPORTANT: The digestion speed of your meal also depends on what else you’re eating. Protein and fats slow digestion, so include them if you have more time before working out. If you’re in a rush, stick with fast-digesting carbs.