Different types of carbohydrates affect energy levels during exercise in various ways. Simple carbohydrates, like those found in sugary snacks, provide rapid energy but can lead to quick spikes and subsequent drops in blood sugar levels, causing fatigue. In contrast, complex carbohydrates, found in whole grains and starchy vegetables, offer a more sustained energy release, making them ideal for longer workouts. Athletes often benefit from consuming a mix of both simple and complex carbohydrates before and during exercise to maintain optimal performance levels.