Your carbohydrates should majorly be composed of unrefined complex starchy as well as fibrous carbohydrates. It is advisable that you limit your intake of simple carbohydrates as much as you possibly can and also cut down or eliminate refined carbs from your CrossFit diet. There are three main types of carbohydrate groups as discussed below.
Simple Starchy Carbohydrates
These include foods such as fruit juice, honey, sugar, and fruit. Simple carbohydrates are referred as such due to their simple molecular structure which comprises one to two sugar molecules. Glucose is the simplest of the carbohydrates.
Contrary to what some people may believe, not all simple carbs are detrimental to your health. There are simple natural carbs such as those found in milk and fruit which are perfectly healthy. Non-fat or low-fat dairy including milk, yogurt, and cottage cheese are rich sources of calcium.
Although fresh fruit juices and fruits are packed with minerals and vitamins, it is recommended by CrossFit diet to eat them in moderation because if weight loss is your goal and you are carbohydrate sensitive, these foods are superior. The best time to take food is before and after your workout.
Complex Starchy Carbohydrates
These carbohydrates consist of simple sugars whose molecules are strung together to form complex and longer chains. The complex starchy carbohydrates include foods such as beans, peas, and grains which are super rich in minerals, vitamins, and fiber. The problem is that most complex starch carbs are often refined.
Refined carbohydrates, according to CrossFit diet, basically refer to foods whose high fiber parts have been removed through processing. When a complex carb is refined, it loses the properties that make it healthy which include its complex structure. Examples of refined carbohydrates are white flour, white rice, sugary cereals, white bread, noodles, and anything that is made from white flour.
The best form of carbs that will give you the ingredients to power through a CrossFit training routine is the unrefined complex carbohydrates. They contain whole grain which includes the germ and the bran. This makes them be high in fiber thereby keeping you fuller for longer. Look for foods such as wholemeal bread, whole grain rice, whole wheat pasta, and porridge oats.
Complex Fibrous Carbohydrates
This third category of carbohydrates is praised for its rich content of minerals, vitamins, phytochemicals, as well as other nutrients found in green vegetables. They are also rich in fiber, the portion of plant material that is indigestible. What this means for you is that as the food passes through the gut, much of it is not absorbed therefore acting as the great colon cleanser.
Fibrous carbohydrates are also low in calories, and this means you can never overeat on green vegetables. There are some vegetables such as celery which is so low in carbohydrates that it takes many calories to eat them than you can get from them.
When it comes to carbohydrates, the rule of thumb is, green or brown is good while white is bad. The only exception to this rule is the cauliflower which you should fight to get it into your CrossFit nutrition plan.