What foods contain comlex carbs and is good for sporting like mountain biking? before and during training?

Complex carbs: Carbs can be simple (containing 1 or 2 sugars) or complex (containing 3 or more sugars). Simple carbs are like table sugar, syrups, fruits like bananas, mangos, etc. Complex carbs are like legumes, starchy vegetables like yams, whole grains like brown rice, quinoa, whole grain breads & other cereals. Combine these with protein and healthy fat to avoid sudden sugar spikes (and rapid drops too).