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Simple vs. complex carbs—what’s the actual difference? 🤔 It all comes down to fiber. 🍎 Whole apple = complex (has fiber) 🧃 Apple juice = simple (no fiber) 🍚 Brown rice = complex ⚪️ White rice = simple Why it matters on the trails: ⚡️ High intensity climbs/efforts? Go simple (gels, chews, white rice balls) for quick energy 🥾 Lower intensity miles? You can handle complex carbs (whole fruit, oatmeal, trail mix) Fiber slows digestion—great for everyday eating, but during hard efforts, your gut
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