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Slow carbs are a big craze. Lately, I have seen diets centered around slow carbs and training programs that push slow carbs above everything else – but should there be this much hype?

What I discovered is no, especially when it comes to performance. 

💨 Understanding fast vs. slow carbs:

A fast carb is digested and then absorbed quickly –  moving through the liver (it is not converted into something else other than glucose). 
A slow carb digests and absorbs slower, and in some cases, needs to be converted to glucose in the liver (this process will slow down the delivery of your energy).
Slow carbs essentially deliver energy more gradually and over a longer period of time. 

Here are some examples:

👉🏼  Slow carbs:

  • Fructose and galactose

👉🏼 Fast carbs:

  • Glucose and sucrose

👉🏼 Very fast carbs:

  • Glucose and fructose (at least 60 grams per hour of glucose)
  • Maltodextrin and fructose (at least 60 grams per hour of maltodextrin)

 What type of carbs should I take?

Slow carbs are really only ideal when there are limited opportunities to refuel.

When you take in slow carbs, you are essential storing carbs in your stomach and using the energy slowly. When you store carbs in your stomach, it can cause some athletes stomach issues; everyone tolerates slow-burning carbs a little differently. 

🥇 My recommendation:

You want a mix of fast carbs and very fast carbs for fast absorption and quick energy, especially for training sessions over 45 minutes. Remember, the longer you can keep fueling with carbs during your training, the more energy you will have.

Fast and very fast carb options you can try:

  • The Ultimate Gel Pack You can try 9 of our top selling gels (all fast and very fast carbs) to see which one or ones you like best).
  • SIS Beta Fuel 2.0 is a high carb and hydration drink mix.You want to consume about one bottle per hour of training.
  • Skratch Labs Energy Chews grab these fast carbs for a mid-workout boost.

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