What are the optimal carbohydrate sources for runners? As runners, we rely heavily on carbs, as they are a crucial macronutrient that fuels our muscles during intense runs. Without sufficient carbohydrates, we would lack the energy required for our runs.
Knowing what the best carbs for runners are will bring about significant changes in the quality of your runs, your energy levels, and help you prevent runner’s diarrhea; however, it is important to note that not all carbs are created equal.
Regrettably, even though carbs are crucial for runners, they occasionally receive negative criticism from individuals advocating for weight loss. As a result, we often feel demotivated or completely uncertain about the appropriate amount of carbs to consume.
What Type of Carbs Should Runners Consume
To properly fuel, runners require both simple and complex carbohydrates. Healthy options like whole fruits and milk, which contain various vitamins, minerals, and other nutrients, are good sources of simple carbohydrates.
On the other hand, it can be found in various processed food items such as cookies, sweets, sugary beverages, and high-quality running energy gels.
Similarly, complex carbohydrates exist in both favorable and unfavorable variations. The unfavorable varieties are often referred to as extensively modified starches, including refined white flour utilized in the production of white bread, pasta, and so on. However, it is important to note that runners may require these rapidly digestible carbohydrates, such as when engaging in carb loading prior to a race.
All foods are neither good nor bad here.
The majority of these carbohydrates are derived from whole grains and vegetables such as sweet potatoes, which are typically dense in nutrients. As runners, we seek carbohydrates that are easily digested and not only fuel our runs but also supply us with essential vitamins, minerals, and antioxidants to maintain our health and strength.
Best Carbs for Runners
Let’s now dive into the best carbs for runners, considering that we have a clear understanding of carbs, their importance for runners, and the appropriate amount to consume.
1. Bananas
Bananas are consistently ranked as one of the best foods for runners for several reasons. These fruits are unprocessed and easy to digest, offering 31 grams of carbohydrates in the form of natural sugars.
Bananas are also rich in potassium and magnesium, which are two electrolytes essential for the proper functioning of the body. Having a banana before a run is an excellent choice since it provides sufficient carbohydrates and calories to fuel the run, without causing any discomfort or heaviness in the stomach.
2. Brown Rice
An excellent source of energy is the 45 grams of carbohydrates found in one cup of brown rice when thinking step by step.
Considering its low glycemic index, rice is an excellent source of sustained energy. Additionally, it is gentle on the stomach, which explains why the BRAT diet (banana, rice, applesauce, toast) is often recommended for digestive discomfort.
It is worth noting that the fiber in brown rice may not be suitable for everyone. In such cases, it is advisable to opt for white rice, especially if brown rice has caused issues in the past. Rice is highly versatile and can be consumed for dinner or even as a breakfast option prior to a significant race or marathon.
3. Rolled Oats
Next time you crave cereals high in sugar, consider opting for a bowl of oats instead. It is quite astonishing that a mere 1/2 cup of oats contains 27 grams of carbohydrates with a low glycemic index.
If you plan on eating oatmeal before a race, give your body a minimum of 2 hours to digest it because oats have a high fiber content and convert to simple sugars slowly after digestion.
To save time, consider trying some high protein overnight oat ideas for a filling dinner the night before the marathon! Additionally, enjoy a bowl of savory oats with eggs.
4. Quinoa
Quinoa is frequently disregarded as a carbohydrate source due to its abundant protein content. However, it is important to note that quinoa is a complete protein, containing all seven essential amino acids, and is also high in carbohydrates, making it an excellent choice for runners.
A half cup of quinoa has 20 grams of carbohydrates.
Quinoa is a versatile food that pairs nicely with my preferred high protein power bowls, can be transformed into a salad, and is suitable as a binder in gluten-free or vegetarian burgers.
5. Potatoes
Potatoes have gained an undeservedly negative reputation in recent years, mainly due to the popularity of low-carb diets like Atkins and Paleo. However, it is the addition of unhealthy foods and fats during the preparation of potato recipes that is harmful, not the potatoes themselves.
Potatoes not only provide a significant amount of carbs, but they are also gluten-free. Specifically, a medium-sized russet potato contains 38 grams of carbohydrates along with essential nutrients like vitamin B-6, potassium, and magnesium.
Potatoes are a good choice for runners who are easily anxious and wish to prevent any gastrointestinal discomfort on the day of the race.
If you are not fond of white potatoes, you have the alternative of enjoying tasty sweet potatoes instead. It is worth considering these easily-digestible carbohydrates as they are a great choice. Therefore, do not hesitate to try them the next time you have a craving.
6. Peanut Butter
The reason peanut butter is appealing is not because of the peanut butter itself, but because it prompts one to spread it on various food items such as toast, muffins, bananas, rice cakes, or even in Cheerios. We are specifically referring to pure peanut butter without any added ingredients like sugar, salt, or oil. It contains a substantial amount of vitamin E, which is the most potent antioxidant out of all the vitamins.
Peanuts are not low in calories due to their high fat content, however, most of that fat is composed of monounsaturated and polyunsaturated fatty acids which have the potential to lower blood cholesterol levels.
Furthermore, they play a crucial role in enhancing your immune system, expediting your recovery after running, and minimizing the risk of injuries. Moreover, it is rich in protein, thus promoting muscle development, which is vital for a runner’s dietary needs.
A delightful pairing is when you combine peanut butter with sliced bananas on whole-wheat toast. Additionally, it can serve as a tasty snack when paired with apple slices.
7. Black Beans
If someone believes that eating healthy is expensive, it’s because they haven’t experienced the affordability of black beans. These beans are among the most inexpensive sources of carbohydrates available at grocery stores. By consuming black beans, you are preparing your body to combat significant health issues such as Type 2 Diabetes, heart disease, and high blood sugar.
Not only do they provide a high source of carbohydrates, but they also offer additional value, such as iron, fiber, zinc, and magnesium.
8. Whole Wheat Pasta
Whole wheat pasta, when combined with lean protein and vegetables, serves as an exceptional source of energy for runners. Like rice and other grains, it is recommended to opt for whole wheat rather than white pasta due to its inherent unbleached nutritional value.
By containing a higher amount of nutrients in their unprocessed state, consuming whole wheat supports the development of sustained impacts, enabling you to maintain a higher speed and endurance for an extended period of time.
9. Oatmeal
Oatmeal ought to be regularly consumed by runners since it consists of complex carbohydrates, which are sugar molecules found naturally and joined together in a complex chain.
Complex carbohydrates are more beneficial for your health compared to simple carbohydrates since they retain all the essential vitamins and minerals. Refined sugars, often referred to as empty calories, do not provide long-lasting energy during physical activities such as running.
10. Lentils
Similar to beans, lentils belong to the legume family. When you consume lentils, you achieve two goals simultaneously: they provide both fiber and carbs that release glycogen into your bloodstream, while also serving as a significant source of protein.
Eating lentils can help you sustain through your run and, at the end, aid in the recovery of your muscles.
11. Beets
While beets contain slightly fewer carbs compared to sweet potatoes or other starchy vegetables, they can still be effective. This is especially true if you incorporate them into a bowl with other carb-filled vegetables mixed with quinoa.
If you have reached this point, it means you have found an abundant source of carbohydrates.
Beets are considered advantageous for runners due to scientific research on their nitrate levels, suggesting that beets, containing sodium nitrate, can potentially enhance running speed. The regular consumption of nitrate supplements has demonstrated improved performance in runners.
All vegetables contain nitrate, but the highest concentration can be found in green leafy vegetables and beetroot.
12. Apples
Apples provide a significant amount of carbohydrates compared to other fruits, while also serving as a refreshing and low-calorie snack. Unlike bananas, they have a longer shelf life, making it convenient to purchase a large quantity and store in the refrigerator for daily consumption.
If you find that apples don’t agree with you due to their high fiber content, you should test them to determine if they are suitable for you. In case they cause difficulties during your run, you can simply replace them with a post-run recovery snack instead of consuming them before exercising.
13. Mangoes
Mangoes can be considered a potent superfood for runners because they are rich in carbohydrates, abundant in Vitamin C that supports the immune system, and packed with antioxidants and electrolytes that combat inflammation. In addition to providing energy for your run, they serve as a healthy alternative to sugary treats such as ice cream or baked goods.
Incorporating All The Carbs In Your Diet
To achieve optimal outcomes, it is advised to combine and interchange as many of these ingredients as possible. It should be noted that none of these ingredients exist in isolation as food groups. For instance, when seeking carbohydrates, you will also obtain a wide variety of other vitamins and nutrients.
If you have intentions to train for a race, including all of these food items will greatly impact your running performance and progress.
