What type of carbohydrate provides sustained energy for prolonged physical activity?

Complex carbohydrates are the type that provides sustained energy for prolonged physical activity. These carbohydrates are made up of longer chains of sugar molecules, which means they take a longer time to break down in the body. This slow digestion results in a gradual release of glucose into the bloodstream, providing a steady and sustained source of energy.

When engaging in prolonged physical activity, it's essential to maintain energy levels over an extended period, which complex carbohydrates can effectively support. Foods such as whole grains, legumes, and starchy vegetables are good sources of complex carbohydrates, and their high fiber content also contributes to this sustained energy release.

In contrast, simple carbohydrates are made up of shorter chains of sugar molecules, leading to rapid digestion and a quick spike in blood sugar levels, followed by a crash. Refined carbohydrates, often found in sugary processed foods, tend to have similar effects as simple carbohydrates due to their lack of fiber and nutrients. Allergenic does not pertain to the type of carbohydrate, as it refers to substances that can cause allergic reactions. Thus, complex carbohydrates are the most suitable choice for providing long-lasting energy during extended physical activity.