Carbs for your workout

For regular day to day meals, we generally want higher-fibre slow-digesting carbohydrates such as

1. starchy tubers such as potatoes, and sweet potatoes

2. fruit

3. beans and legumes

4. whole grains

5. higher fibre versions of bread, pasta etc (eg sprouted bread, bean pasta)

And of course we want to eat normally most of the time, including before and after training.

For intra-workout nutrition we want faster-digesting carbohydrates. This is especially true if we're drinking them in a shake or solution.