Carbohydrates are essential for running; they are converted into energy by your muscles when you need them during your run. Limiting your carbohydrate intake can negatively impact your performance, and you might find yourself struggling to run or needing more frequent breaks. There are several ways you can get carbohydrates in your diet; in this article, we take a look at some good sources of carbohydrates for runners.
Grains
There are several different types of grain that can provide your body with carbohydrates that can be beneficial for your training. Brown rice is one of the healthiest grains for runners as it provides lots of extra nutrients as well as carbohydrates alone. White rice contains fewer nutrients than brown rice but is still very high in carbohydrates. In addition to rice, oats can be a beneficial source of carbohydrates. Runners often eat porridge in the morning filled with fresh fruit; this enables them to get healthy grains and fruit into their diet, which is the perfect start to the day.
Energy bars
Many energy or workout bars are specifically designed to provide your body with the right energy levels for participating in sports such as running. Eating one of these before you start your run is a great way to put fuel in your body that can be easily accessed throughout the run. In addition to being made to provide energy and having lots of carbohydrates, energy bars are incredibly convenient for runners. They’re small and easy to carry around with you, no matter where you’re going. Eating a balanced meal might not always be possible with a busy schedule, especially if you’re travelling to get to an event. Energy bars are perfect in this instant as they don’t need any cooking or preparation.
Pasta
Pasta, specifically whole wheat pasta, is another great form of carbohydrate that many runners use as part of their diet. Whole wheat pasta is much more beneficial to the body compared to white pasta, the energy released is longer lasting, and the pasta itself has more nutrients. A healthy pasta lunch combined with a good source of protein and vegetables is a healthy and easy meal for runners.
Carbohydrate drinks
Carb drinks are great for athletes that want to combine carbohydrates with their water intake. For long-distance runners, they can be very beneficial to help them run for longer and take on larger distances such as marathons. For shorter-distance runs, carbohydrate drinks are excellent for the end of the run; they help runners to refuel their bodies and help with the repair process. If you struggle to eat after running, you should consider using a drink that contains carbohydrates; this might be a better way to get energy into your body and ensure you have enough carbohydrates to help with the recovery process.
Bananas
When you think of carbohydrates, bananas probably don’t come to mind; however, they can be a great source of carbohydrates for runners. Bananas can be used as a pre or post-run snack; they’re filled with fast-acting carbohydrates that provide quick energy that can help your body refuel. In addition, bananas are another food that can be easily carried around, and they don’t need any preparation or cooking. For the best post-workout results, you should combine your bananas with some protein, such as peanut butter; this combination will help your recovery further.
Whole grain bread
A really easy way to get more carbohydrates into your diet is to eat a few slices of whole-grain toast for breakfast or make a sandwich for lunch from whole-grain bread. Compared to white bread, whole grain is a much better option; as well as carbohydrates it contains additional vitamins, minerals and fibre, which are beneficial for your body.
Runners should get the right amount of carbohydrates in their diet as it will provide their body with energy and help with recovery. All of the food sources mentioned in this article can be used to provide athletes with a healthy source of carbohydrates. However, carbohydrates are only one element of a healthy diet; runners must also get a good balance of the other food groups and enough protein to help in recovery.
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