As runners, we need a lot of carbs. It’s one of the most important macronutrients for our bodies. Why, you ask? Because carbohydrates are what fuel our muscles when we run hard, and without them, we wouldn’t be able to have the energy we need for those runs. So what are the best carbs for runners??
It’s not quite that simple, because not all carbs are made the same. Knowing what the best carbs for runners are will make a huge difference to the quality of your runs, the energy you have, and to avoid the dreaded runner’s diarrhea.
Unfortunately, despite how important carbs are for runners, they sometimes get a bad rap from those promoting weight loss. Then we’re almost discouraged or entirely confused about how many carbs to eat.
I’m here to answer all those questions and also bust some myths in the process – yes, you can and must consume the right kind of carbs as runners to be faster and leaner!!
In this article, I’ll share exactly what the best carbs are for runners so it doesn’t ever become a guessing game while answering all your top questions related to carbs for runners.
What are Carbohydrates?
First things first, let’s start by understanding exactly what carbs are. They are among the three macronutrients that we all need to sustain our bodies. The other two are fat and protein.
Carbohydrates are the primary source of energy for the body. When you consume carbohydrates, your body converts them into glycogen by breaking them down. Glycogen is a kind of glucose.
This glycogen is then stored in your muscles, liver, and bloodstream and used by your body as an energy source.
When you go for a run, these glycogen reserves are transformed into energy, which causes the working muscles to contract.
The more time and effort you put into your run, the more glycogen you’ll need. Your glycogen stores will have been depleted after a 90-120-minute run or workout and will need to be refilled.
As a long-distance runner and endurance athlete, it’s important to have a lot of glycogen stored to use during a run, workout, or race.
- Carbohydrates provide that ongoing energy source so you don’t hit the dreaded wall
- Fat burns in a carbohydrate flame is a favorite quote from Deena Kastor – if you’re wanting to burn fat the body needs carbs to kickstart this process
- Carbs help your muscles to start repairing after a workout, so that you can go hard again the next day
The problem is that not all carbohydrates are created equal. There is a significant difference between simple and complex carbohydrates and you need BOTH as a runner.
Let’s understand that better.
Types of Carbohydrates: Simple Carbs vs Complex Carbs
As I mentioned above, not all carbohydrates are the same, and the effect on your body varies depending on the type of carbohydrate you consume. Carbs can be broken down into two categories: simple carbohydrates and complex carbohydrates.
Knowing the distinctions between these two types of carbs is key. Simple carbohydrates can be found in anything from sugar to energy gels, but complex carbs, or starches, can be found in whole grains, fruits and vegetables like sweet potatoes.
Each carbohydrate type affects blood sugar levels in a different way. Simple carbohydrates, also known as sugars, are composed of shorter chains of molecules and digest more quickly than complex carbohydrates.
As a result, simple carbohydrates create a spike in blood glucose, providing the body with a quick source of energy. The so-called ‘sugar rush’ that we’ve all heard about is caused by the initial boost in energy. Plus, they are essential for fueling during long runs or as part of your marathon nutrition strategy.
So, despite their bad rep, simple carbohydrates should not be avoided while training. Depending on when you’re consuming them, you might need to make use of different types of carbs.
What Type of Carbs Should Runners Consume?
For runners to properly fuel, both simple and complex carbohydrates are important.
Simple carbohydrates can be found in healthy options like whole fruits and milk, which also include a variety of vitamins, minerals, and other nutrients.
Conversely, it is present in a variety of processed foods, including cookies, sweets, sugary drinks, and the best energy gels for running.
In the same manner, complex carbs also come in desirable and undesirable forms. The undesirable kinds are often described as highly processed starches, such as refined white flour used to produce white bread, pasta, etc. But let’s remember that for runners sometimes you need these quick carbs to do things like carboloading before a race.
So no foods are good or bad here.
Most of them, though, come from whole grains and vegetables like sweet potatoes, which are generally nutrient-dense forms. Complex carbs, in general, are those found in whole, unprocessed foods, and they provide many beneficial nutrients and fiber and below I’m going to tell you which one’s are best!
As runners, we’re looking for easily digestible carbohydrates that not only provide us with the fuel we need for our runs, but also the vitamins, minerals, and antioxidants to keep us healthy and strong.
How Many Carbohydrates Do Runners Need?
As runners, knowing not only what the best carbs are for runners is important but also understanding how much carbs you need.
Over a century of research supports the notion that we require carbohydrates to thrive. More research indicates that people on keto are not performing as well on race day, as well as suffering long-term health issues such as low testosterone levels.
In general, how many carbs you need is based on the intensity of your runs (and workouts) and is calculated based on grams required per pound of body weight.
It ranges from 2.5 to 4.5 grams of carbs per pound of body weight daily, which usually means 55-65% of your calories should be from carbs. You can multiply the following numbers by 2.2 to calculate grams of carbs per kilogram of body weight.
- moderate level of intensity running (a couple short runs, plus strength each week) will need between 2.5 to 3 grams of carbs per lb of body weight
- marathon runners will need between 2.5 to 4.5 grams
- ultra runners usually need more, around 4.5 grams of carbs per pound of body weight
You will also need to take in carbohydrates on top of this for fueling during long runs and speed workouts. That’s a whole different beast which I’ve gone in to more here: half marathon fueling or marathon fueling strategy.
9 Best Carbs for Runners
Now that we understand what carbs are, why we need them as runners, and exactly how much to consume, let’s jump right in and look at the best carbs for runners.
1. Bananas
For a number of reasons, bananas are consistently ranked as one of the best foods for runners. These easy-to-digest, unprocessed fruits provide 31 grams of carbohydrates in the form of natural sugars.
Bananas also include potassium and magnesium, which are two electrolytes that your body needs to run. A great snack before a run is a banana because even one has enough carbs and calories to fuel my run without making the stomach feel heavy or upset.
2. Brown Rice
The 45 grams of carbohydrates contained in one cup of brown rice are an excellent source of energy.
Since rice has a very low glycemic index, it will give you long-lasting energy. And luckily, they’re also quite easy on the stomach! I mean there’s a reason why we refer to the BRAT diet (banana, rice, applesauce, toast) for an upset stomach.
It’s important to note, however, that the fiber in brown rice might not suit everyone. In that case, stick to white rice, especially before a race (if brown rice has been problematic for you in the past).
Rice is really versatile, and can be eaten for dinner and even for breakfast before a big race or marathon.
3. Rolled Oats
Consider having a bowl of oats instead of cereals high in sugar the next time you’re craving some. It’s incredible how 1/2 cup of oats contain 27 grams of carbs that are also low in terms of the glycemic index.
If you’re thinking of having a bowl of oatmeal before a race, allow your body to have 2 hours at the very least to digest them since oats are high in fiber and slowly convert to simple sugars once digested.
Alternatively, the night before the marathon, enjoy a bowl of savory oats with some eggs for a filling dinner!
Checkout some high protein overnight oat ideas to save you time!
4. Quinoa
Quinoa is often overlooked as a source of carbohydrates because it’s so high in protein.
Despite being a complete protein containing all seven essential amino acids, it is rich in carbohydrates that are great for runners.
1/2 cup of quinoa contains 20 grams of carbs!
Quinoa is a versatile food that goes well with my favorite high protein power bowls, can be made into a salad, and can even be used as a binder in gluten-free or vegetarian burgers.
5. Potatoes
Due to the popularity of low-carb diets such as Atkins and Paleo, potatoes have acquired an undeservedly negative reputation over the past few years.
However, it’s the foods and fats that are added while making many potato recipes that are bad, not the potatoes themselves.
Potatoes are a great source of carbohydrates that is naturally gluten-free as well. A regular, medium-sized russet potato contains 38 grams of carbs and even other vitamins and minerals such as vitamin b-6, potassium, and magnesium.
Also, potatoes are easy on the stomach, which is great for nervous runners who want to avoid GI distress on race day.
If you don’t like white potatoes, you can also opt for some delicious sweet potatoes instead. These easily-digestible carbohydrates are a great option, so don’t shy away from them the next time you feel like having some.
6. Peanut Butter
Ok so it’s not really the peanut butter itself, but more that it encourages you to slather it on toast, a muffin, a banana, a rice cake, or like me…in your Cheerios.
Here we’re referring to pure peanut butter free of any additional ingredients and additives like sugar, salt, or oil. It’s high in vitamin E, which is the most powerful antioxidant among the vitamins.
Even though peanuts are high in fat and, therefore, not low in calories, the majority of that fat is made up of monounsaturated and polyunsaturated fatty acids. These can help reduce blood cholesterol levels.
In addition, they are essential for boosting your immune system, accelerating your post-run recovery, and reducing injuries.
It also contains a significant amount of protein and so aids in muscle growth, making it an essential part of a runner’s diet.
Peanut butter on whole-wheat toast, topped with sliced bananas, is a delicious combination. It’s also good as a snack with some apple slices.
7. Spaghetti Squash
As a veggie, spaghetti squash has more omega-3 fatty acids per serving than whole wheat pasta and is a richer source of numerous vitamins and minerals. After a long run or rigorous workout, your muscles may get inflamed. Omega-3 fatty acids can help reduce this inflammation.
Consider having some whole wheat spaghetti with spaghetti squash in your next pasta meal to get the best of both worlds. Whole wheat spaghetti is also a great source of carbs.
2 cups contain 20 grams of carbs, including other vitamins and minerals including manganese, potassium, and vitamin b12.
8. Sports Drinks
Electrolyte drinks can be a great way to not only replenish your electrolytes but also for some much-needed carbs during a run. Not only are they easy to use, but they can help fuel you, as well as give you the electrolytes and hydration you need all in one go.
I’ve written a full guide on electrolyte drinks for runners and also sports drinks that you should definitely check out.
There’s a HUGE variety in how many carbs they can contain, so remember that an electrolyte like NUUN might be nice, but when it comes to fueling your run you need something with calories like a Tailwind or Gnarly drink.
I rely on these liquid nutrition sources during marathons training because I just can’t stomach that many gels.
9. Energy gels
Energy gels are carbohydrate-rich gels that give endurance athletes like long-distance runners the energy they need to perform.
When we talk about energy gels, we are referring to specialized items like gels and chews. They are made so that carbohydrates are absorbed quickly and efficiently, making it easy to get carbs while working out.
You will absolutely need to test out different kinds and practice using them while training to see how your stomach reacts. But for long runs and race day they are the most effective way to give your body the quick fuel it needs to keep moving forward.
BONUS Runner Carbohydrates
I feel that no post about carbs and the runner life would be complete without mentioning a few of the following because I want you to remember that no food is off limits. And using these around your training will help to ensure you can perform.
- Pizza is a classic night before long run meal for a reason!
- Cereal is fortified with nutrients that can really benefit runners who are putting the body through so much
- Bagels are delicious and absolutely great to eat.
- Juices aren’t always the go to because of their high sugar content, but fabulous during carbo loading
- Green smoothies are an amazing way to pack in all kinds of nutrients and carbs post run when you may not feel like eating
Now that you’ve learned all of this I hope it puts some carb phobia behind you so that your strongest race days are ahead of you!!!!
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