Complex Carbs vs Simple Sugars

You will hear from many more 'expert' people here than me, but my quick answer is complex carbs are for your daily carb requirments, for energy and to keep blood sugar levels stable.  Simple sugars are great post workout because they are quickly absorbed and get your glycogen stores back up very fast - to help you recover quickly from what you just depleted.

Complex carbs tend to be better for everyday nutrition because they give you longer burning energy, less blood sugar spikes and tend to not have the nutrients stripped out.

Having said that, your immediate goal after your workout is to replenish your glycogen (stored carbs) in your muscles.  The fastest way to achieve that is to give your body the fastest source of carbs around - simple carbs. 

Same thing goes during your workouts.  If you need some fuel while you're exercising, you want it to be easily digestible and divert as little energy away from your muscles as possible.  If your food requires more energy & blood to digest than your body has available (e.g. your arms and legs are hogging it all while you're exercising), you tend to get cramps and your stomach may decide to kick it out (e.g. puke).

This explanation is pretty simplified and simple carbs only isn't the best way to go for longer exercise sessions (over 3 hrs or so), but it'll work for shorter distances.

It's best to eat a full meal with protein and complex carbs 60-90min after your recovery drink.  That allows you to focus your recovery on glycogen replacement with simple sugars.  If you can't work a good meal in that soon after your workout then yes, adding some complex carbs to your recovery drink would be a good idea.

TH3_FRB - 2005-05-12 12:11 PM I agree with the responses above.  Simple sugars hit you quick and are ideal for glycogen replenishment during that narrow ~30min window immeduately after a workout.  The insulin spike isn't a big deal because your muscles are "thirsty" for the energy so it doesn't get converted directly to fats as would often be the case with simple sugars during other times.  You can increase the efficiency of transporting carbs to your muscles even more by taking ALA or the better form, R-ALA, about 20 min before any significant carb intake.  As for during training/racing, id say that simple sugars are necessary to provide immediate energy but I'd also suggest a mixture of complex carbs to help extend the supply and avoid peaks and valleys.  I'm also of the school that a 4:1 carb:protein ratio is best for recovery and fueling during exercise.  We could go back and forth a long time debating the empirical research that supports this (or not) but I don't have time to get into it today...I actually need to get some work done

I have read that the newer thinking was a carb/protein combo recovery meal was the best - I have been having really good results with chocolate skim milk as a post workout (within 15 minutes) drink.  I think that has a pretty good ratio?  And the price is right!  Although some people can't tolerate dairy.

Thanks for all of your input.  I will digest that info...slowly and quickly!

Jeff