The reason why runners require a significant amount of carbohydrate is due to the fact that when running intensely, their muscles predominantly rely on carbohydrate as fuel. Therefore, it is typically advised by sports nutrition specialists that runners obtain about 60 percent of their daily calorie intake from carbohydrate.
For optimal results, it is important to consume appropriate carbohydrates during specific periods. Fast-acting high-glycemic carbs are most beneficial before, during, and after exercising. However, outside of these times, it is recommended to obtain carbs from low-glycemic foods that offer sustained energy and are rich in various nutrients.
Carbohydrates
To begin with, it is important to grasp the precise definition of carbohydrates. They are one of the three essential macronutrients necessary for our body’s maintenance, alongside fat and protein.
When carbohydrates are consumed, they are broken down by the body into glycogen, a form of glucose, which serves as the main source of energy for the body.
Your body stores glycogen in the muscles, liver, and bloodstream, utilizing it as a source of energy. When you engage in running, this stored glycogen is converted into energy, enabling the contracting of the muscles.
If you invest additional time and effort in your run, your glycogen requirements will increase. Following a 90-120-minute run or workout, your glycogen levels will be drained and must be replenished.
Here are the top carbohydrate sources for runners, with some being most suitable for consumption during and after exercise, while others are perfect for regular meals and snacks.
1. Bananas
Bananas are an ideal snack both before and after exercising due to their effortless digestibility, high carbohydrate content (31 grams in one large banana), and quick energy release. However, it is important to pair your banana with a protein source after working out to enhance muscle recovery and restoration.
2. Berries
Strawberries, blueberries, and various other berries are some of the most nourishing carbohydrate sources.
Berries are abundant in vitamins, minerals, and phytonutrients that enhance overall health and performance. Although berries do not provide the highest amount of carbohydrates (a whole cup of strawberries has only 12 grams), it is advisable not to solely depend on them to fulfill your daily carbohydrate requirements.
3. Brown Rice or Quinoa
Cereal grains, such as brown rice or quinoa, provide a high amount of carbohydrates. Specifically, a single cup of brown rice contains 45 grams of carbohydrates.
Brown rice is generally regarded as being more nutritious compared to white rice due to its higher fiber content, increased amount of vitamins and minerals, and slower absorption rate (resulting in a lower glycemic index). This ultimately leads to the provision of longer-lasting energy and less potential for fat storage.
Although the fiber in brown rice may not be suitable for everyone, it is advisable to consume white rice instead, especially if brown rice has caused issues in the past, particularly before a race. Rice is highly adaptable and can be consumed for dinner or even as a breakfast option before a significant race or marathon.
4. Energy Bars
Energy bars that are specifically created for use before, during, and after exercise are ideal for providing ample, quick energy for fueling and replenishing during workouts. Opt for bars that contain high levels of carbohydrates, moderate amounts of protein, and low quantities of fat and fiber when selecting bars for consumption before and after workouts.
Picky Bars are a great choice for snacking as they are made from real food such as fruit, nuts, and whole grains, have minimal added sugar, and provide 44 grams of carbs, 9 grams of protein, 3.5 grams of fat, and 1 gram of fiber, similar to PowerBar Performance.
5. Yogurt
Yogurt, being milk-based, is an excellent source of carbohydrates. A six-ounce portion of blueberry yogurt contains 26 grams of carbs. Choosing yogurt is more beneficial before and after physical activity as it possesses a higher glycemic index, ensuring prompt utilization of carbs. To make a healthier choice, select a brand with reduced or no refined sugar.
6. Old-Fashioned Oatmeal
Old-fashioned oatmeal is a great option for breakfast before exercising due to its ease of consumption and digestion, as well as its high carbohydrate content. Consuming just half a cup of it will provide you with an impressive 54 grams of carbs! Enhance your meal by including a sliced banana and accompanying it with a glass of orange juice to reach a carbohydrate intake of over 100 grams.
7. Sports Drinks
Gatorade and Skratch Labs Sports Hydration Mix are sports beverages that provide carbohydrates to fuel muscles while exercising, as well as water and electrolytes for hydration. However, due to their high sugar content, it is recommended to consume these products right before, during, and immediately after workouts and races.
8. Tomato Sauce
Regular consumption of tomato sauce, with a carbohydrate content of approximately 21 grams per cup, provides a plentiful supply of vitamins, minerals, and antioxidants like lycopene. Research indicates that individuals who regularly consume tomato sauce exhibit a reduced likelihood of developing specific diseases, such as prostate cancer among men.
9. Whole-Grain Bread
When making toast or a sandwich, it is preferable to choose whole-grain breads instead of refined grain white bread. Although both types of bread contain the same amount of carbohydrates (12 grams per slice), whole-grain breads offer more fiber, vitamins, and minerals, as well as a lower glycemic index. Therefore, consuming whole-grain breads provides sustained energy throughout the day.
10. Rolled Oats
Next time you have a craving, think about opting for a bowl of oats instead of sugary cereals. It’s amazing how half a cup of oats can provide 27 grams of low-glycemic index carbohydrates.
If you plan to eat oatmeal prior to a race, it is important to give your body a minimum of 2 hours to digest them. Oats are rich in fiber and take a while to be processed into simple sugars.
For a satisfying dinner the night before the marathon, consider indulging in a bowl of flavorful oats accompanied by eggs.
11. Potatoes
Potatoes have been unfairly stigmatized in recent years due to the rise in popularity of low-carb diets like Atkins and Paleo. However, it is not the potatoes themselves, but the additional foods and fats used in many potato recipes that are considered unhealthy.
Potatoes, being a natural gluten-free food, are an excellent source of carbs. A typical, medium-sized russet potato provides 38 grams of carbohydrates along with additional essential nutrients like vitamin b-6, potassium, and magnesium.
Additionally, potatoes are gentle on the stomach, making them an excellent option for anxious runners who seek to prevent gastrointestinal discomfort during their race day.
If white potatoes aren’t appealing to you, consider choosing delicious sweet potatoes instead. They are a wonderful alternative, as they provide easily digestible carbohydrates. Therefore, don’t hesitate to enjoy them whenever you have a craving.
12. Peanut Butter
The main reason is not the peanut butter itself, but rather its ability to motivate you to spread it on various food items such as toast, muffins, bananas, rice cakes, or in my case, Cheerios. In this context, we are specifically talking about pure peanut butter without any extra ingredients or additives like sugar, salt, or oil. It contains a substantial amount of vitamin E, which is the strongest antioxidant among all the vitamins.
Despite being high in fat and not low in calories, peanuts contain a significant amount of monounsaturated and polyunsaturated fatty acids. These fatty acids play a role in lowering blood cholesterol levels.
Furthermore, they have a crucial role in enhancing your immune system, expediting your recovery after a run, and minimizing the risk of injuries. Additionally, its high protein content promotes muscle growth, establishing it as a fundamental component of a runner’s dietary needs.
Combining peanut butter and sliced bananas on whole-wheat toast creates a delightful taste. Additionally, it serves as a satisfying snack when paired with apple slices.
13. Spaghetti Squash
Spaghetti squash, being a vegetable, contains a higher amount of omega-3 fatty acids per serving in comparison to whole wheat pasta and provides a greater abundance of various vitamins and minerals. Following an extensive run or intense workout, muscle inflammation may occur, which can be alleviated by the consumption of omega-3 fatty acids.
For a balanced pasta meal, you may want to try combining whole wheat spaghetti and spaghetti squash. This way, you can benefit from both options. Additionally, whole wheat spaghetti is a valuable carbohydrate source, as it offers 20 grams of carbs in just 2 cups, along with essential nutrients such as manganese, potassium, and vitamin b12.
14. Sports Drinks
In addition to replenishing your electrolytes, electrolyte drinks are an excellent option for getting essential carbohydrates during a run. These drinks are not only convenient but also provide fuel, electrolytes, and hydration simultaneously.
15. Energy Gels
Energy gels are gels abundant in carbohydrates that provide endurance athletes, such as long-distance runners, with the necessary energy to perform.
When we mention energy gels, we are specifically referring to specialized products such as gels and chews, which are designed to enable rapid and effective absorption of carbohydrates. This makes it convenient to obtain carbs during physical exercise.
During your training, it is essential to experiment with various types of fuel and practice consuming them to observe your stomach’s response. However, when it comes to long runs and race day, they prove to be the most efficient method in providing your body with the necessary energy to continue progressing.
