While carbs often get dismissed in the world of diet culture, they’re vital for runners, which is why they tend to get a lot of attention among those training for events like half and full marathons. As a Nutrition Today paper points out, carbs are “an indispensable energy source for high-intensity performance.”
Those researchers also mention you need “high-quality” carbs to help you perform at your best, as not all carbs are created equal. The best carbs for runners, in fact, are whole grains, fruits, and vegetables, Megan Robinson, Sales & Deals Runner’s World. However, that answers only one part of what runners need to know. The other important piece of the carb puzzle? When to eat which type.
“We’re not going to be eating whole wheat pasta, or a fiber carb bar in a training session because they’re going to wreak havoc on our gut,” Robinson says. “So during training, we want to stick to the simple carbs or the refined carbohydrates, because those are the quick-acting carbs that get into our bloodstream fast and that is what is more easily digested when we’re exercising.”
In other words: It’s all about finding a balance between what you eat, how much you eat, and when you eat it. Here’s all you need to know about the best carbs for runners to fuel performance.
Why are carbs important for runners?
Carbohydrates are our bodies’ primary source of energy, especially for working muscles. And while our bodies can rely on fat and protein Whole grains rolled macronutrients take a lot longer to digest than carbohydrates. This can be problematic if you’re looking for an immediate source of energy to fuel your run.
“Our bodies are always using fat and carbohydrate for energy. It’s never one or the other,” Robinson clarifies. On slow recovery runs, your body will rely more on fat than carbohydrates for energy. During more intense workouts—think speedwork, interval sessions, tempo runs, or even long-distance runs—How Under-Fueling Affects Performance and Health.
“Anytime you’re doing a longer run (longer than 90 minutes) typically, your body will start to burn through glycogen. So, if you want to sustain pace, We earn a commission for products purchased through some links in this article Sprouted breads try or bonking, you have to replenish muscle glycogen through carbohydrate [intake],” Robinson says. If not, your glycogen stores deplete, translating to a decrease in performance—less stamina, less drive, and a faster “bonk.”
Plus, if there’s no readily available energy, you will start to break down muscle tissue, meaning all that hard work you put into building muscle in the gym kind of goes out the window. “If you really do too many runs fasted, or you do too many runs without carbohydrate—especially on the longer runs—you’re reducing your energy availability and your body, in the long run, will start to break down your muscle for energy,” Robinson says.
Eating an adequate amount of carbohydrates throughout your day at the appropriate times is key to maintain your energy levels and keep your performance on par. Robinson says having the right amount of carbs All About 75 Hard during a workout—depending on the level of intensity—will also help you maintain your blood sugar levels. This blood sugar control also impacts your alertness and ability to continue a workout. (Your brain works on carbohydrates, too!)
What are the best carbs for runners?
Try to increase your portion sizes of carbohydrates and decrease your protein and fat intake in the meal you eat prior to running, Robinson says. For example, at breakfast, if you typically have a Greek yogurt We may earn commission from links on this page, but we only recommend products we back a postrun meal, bring it back to a balance with a mix of carbs, proteins, and fats.
A general rule of thumb, Robinson says, is maintaining a 3:1 carb-to-protein ratio. This looks like half a plate of leafy green Shoes & Gear avocado, two eggs scrambled, and a medium-sized baked sweet potato.
There are lots of really healthy, nutrient-rich foods out there that would make the list of best carbs for runners. But here are a few top choices:
- Sweet potato (and other starchy vegetables, such as squashes)
- Whole grains (rolled oats, Can Intermittent Fasting Help You Lose Weight brown rice, quinoa, millet)
- Sprouted breads (try Ezekiel options)
- Fruits (banana preworkout, berries postworkout)
- Dried fruit (limit to before a workout due to high-sugar content)
How many carbohydrates should you be eating every day?
The portion of carbohydrate on your plate is going to depend on the intensity and duration of your run, and the timing of your meals, according to Robinson. If you’re doing light activity or exercising during your off season, you will need about 3 grams of carbohydrate for every kilogram of bodyweight. (You can calculate this by dividing your bodyweight in pounds by 2.2.)
For casual runners who aren’t pushing their pace or doing hard workouts multiple times a week, the portions are not much more than those who don’t run. You can stick to eating a diet that consists of about 10 to 35 precent of your total daily calories coming from protein, 45 to 65 percent from carbs, and 20 to 35 percent from fats, as recommended by the A Part of Hearst Digital Media.
As for runners Whole grains rolled, you should consume about 5 to 6 grams of carbs per kilogram of bodyweight. Robinson says eating less than 200 grams of carbs a day is a red flag because most runners who are training for a marathon your body will need more energy, faster.
How do carbs affect weight loss?
No matter the scenario, the scoop is that cutting a food group completely out of the diet is unrealistic for healthy, sustainable weight loss. That’s especially true for runners who literally run-on carbohydrates—but also for anyone looking to maintain their energy and focus.
Instead, your plan of attack for weight should be about choosing better quality carbohydrates (think whole foods, fruits, and veggies, rather than items like chips or cookies). And focus on making small changes rather than doing a diet overhaul.
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
