What is the primary carbohydrate source recommended for athletes?

The primary carbohydrate source recommended for athletes is complex carbohydrates. These carbohydrates are made up of longer chains of sugar molecules, which take more time for the body to break down and provide a steady release of energy. This is crucial for athletes who require sustained energy over longer periods of physical activity, such as during training sessions or competitive events.

Complex carbohydrates, found in foods like whole grains, legumes, and starchy vegetables, not only provide fuel but also contain essential nutrients and fiber, which support overall health and digestion. By consuming these types of carbohydrates, athletes can optimize their glycogen stores, which are critical for maintaining energy levels during prolonged exercise.

In contrast, simple sugars can lead to quick spikes in energy followed by crashes, making them less reliable for sustained performance. Dietary fiber, while important for digestion, is not a direct source of energy. Fruits provide natural sugars and vitamins, but they do not supply the same level of sustained energy that complex carbohydrates do. Thus, complex carbohydrates are considered the best option for athletes looking to maximize their performance and endurance.