Sports nutrition involves carbohydrates as the major source of energy for the body. As an athlete, it is important to know what the types are and which ones to eat to give you the energy you need to train and compete.
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There are two major types.
a) Simple carbohydrates

are found in refined sugars like white sugar, candy, fruit and milk
candies are empty calories -- there are no nutrients like vitamins, fiber and minerals

b) Complex carbohydrates - also called starches

Starches break down into simple sugar called glucose. They are found in grain products such as bread, crackers, pasta, and rice. Refined grains, like white flour and white rice, have had nutrients and fiber removed as a result of the refining process. Unrefined grains still contain these vitamins and minerals as well as phytonutrients and are rich in fiber which helps your digestive system.
A typical diet consists of 60% carbohydrates which is about 6 grams per kilogram of body weight.
How Does the Body Use Carbs?
When you eat carbs, your body breaks them down into simple sugars. As the sugar level rises, your body releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where the sugar can be used as a source of energy. Glucose causes the highest insulin effect and is the most desirable for athletes.
Blood sugar is stored as glycogen in muscles and the liver. This is the energy source for the body during exercise. Your body will store twice as much glycogen after eating glucose or sucrose as compared to fructose. For this reason, sports drinks will contain mostly glucose.
The bottom line? Limit your intake of simple sugars (like candy) as well as refined carbs. Eat more complex carbohydrates like vegetables, oatmeal, and whole-grain wheat bread. This will result in a better source of energy and less likelihood of developing diabetes or having weight issues.
Here are five quick tips for adding good carbs to your diet:
1. Start the day with whole grains. Try hot cereal like oatmeal or a cold cereal that lists a whole grain first on the ingredient list.
2. Use whole grain breads for lunch or snacks. Look for bread that lists the first ingredient as whole wheat, whole rye, or some other whole grain. Even better, try one that is 100 percent whole wheat.
3. Lose the potatoes. Try brown rice or whole wheat pasta.
4. Bring on the beans. Beans are an excellent source of slowly digested carbs as well as a great source of protein.
5. Choose whole fruit instead of juice. An orange has twice as much fiber and half as much sugar as a 12-ounce glass of orange juice. Juices are modified before they are placed into containers.