Not all carbs are made equally

All carbohydrates break down into glucose.

Different foods can provide either a quick amount of energy into the bloodstream or provide a more sustained source of fuel. 

Honey and white potatoes are good sources of quick release carbohydrates which can be useful in providing energy more quickly making them an option before completing a more intense workout.

Bananas, dates, basmati rice and sweet potato are good sources of slow release carbohydrates that provide a more sustained release of energy which make them good to consume for throughout the day - to give you energy throughout the day but also a few hours before bed as this can help improve sleep quality.