Runners should consume a variety of grains, vegetables, and fruits to ensure they are receiving adequate amounts of carbohydrates. I’ll outline the best ones. This comprehensive assortment can be chosen from and combined for a wide variety of nutritious dishes.
So many people spend their lives avoiding carbohydrates. Those who are trying to be mindful of their weight often view carbs as adversaries.
However, carbohydrates are an essential part of nutrition for runners.
They shouldn’t be avoided or eaten with guilt. Running requires fuel, and carbohydrates provide the energy runners need to propel them farther and faster.
Carbohydrate Sources For Runners: Why You Need Carbs For Running
Muscle and liver tissues hold glycogen, which is a type of carbohydrate. When you are engaged in physical activity, your body breaks down these substances to provide you with energy.
For less demanding runs (like a slow jog), the body expends its energy preferentially from fat stores and instead uses fewer carbohydrates. For more intense workouts like race training or longer distances, you should be consuming more carbohydrates. By exercising consistently, you let your body know that you are planning to go running again in the foreseeable future. You can instruct your body to save more glycogen and to obtain more energy from carbohydrates.
How Many Carbs Should A Runner Ingest?
It is useful to have an approximate understanding of your carb intake rather than adhering to a strict measurement.
Sports dietitian Lizzie Kasporek recommends these daily carb doses, per pound of bodyweight:
- Moderate exercisers: 2.5 – 3 grams
- Endurance athletes and racers: 2.5 – 4.5 grams
- Ultra-endurance athletes: 4.5 grams
It is advisable to consume carbohydrates within a window of 15 to 30 minutes before running to ensure they offer an energy boost which will last you through the entire workout.
The 11 Best Ways To Get Carbs In Your Diet
A balanced, varied diet is critical. When it comes to carbohydrates, you have a broad range of options.
Don’t limit yourself to one type of carbohydrate.
Spread your intake among a variety of sources.
I have broken your carbohydrate selections into two groups: grains, vegetables, and fruits.
Try to obtain carbohydrates primarily from whole food sources, although various types are accessible. If you’re an enthusiast for beer, one of the detriments of participating in Sober October is the fact that you have to give up on a source of carbohydrates!
1. Brown Rice
Brown rice is a form of cereal grain that is a great source of carbs. Brown rice is a more beneficial option compared to white rice as it includes a greater quantity of fiber, protein, and vitamins. Bleaching before processing renders white rice less nutritious than other forms of rice. That process strips it of its healthiest nutrients.
Although brown rice has more nutritious elements than white rice, both foods contain similar amounts of carbohydrates. If your only purpose is to gain an increase of energy for your jog, either option will suit your needs.
Remember that your dietary habits as a runner should not be based upon any single item. In order to achieve the ability to run quickly, it is necessary to routinely follow a nutritious diet.
Rather than giving you a short burst of energy, as white rice does, brown rice may provide you with more of a lasting effect due to its added health benefits.
Approximately 52 grams of carbohydrates can be found in 1 cup of cooked brown rice.
2. Quinoa
Quinoa is frequently disregarded as an energy source due to its high protein content. This type of protein contains all of the seven vital amino acids, and its carbohydrate content is considerable.
Quinoa is classified as a pseudocereal by scientists, indicating that it is not a true grain. The seeds of a certain plant which are from the Andes in South America are from the same group as Swiss chard and kale.
When shopping for quinoa, you will generally come across two different kinds: white and reddish. The grain derived from plants comes in more than 120 varieties. This is your opportunity to become well-versed in quinoa if you weren’t already a fan.
Quinoa is an extremely flexible item that is suitable for mixing with vegetable-based dishes, forming into a salad, or being used as a bonding agent for vegetarian burgers or dishes free of gluten.
A runner must have a supply of it in their home and make use of it in creative ways.
½ cup of quinoa = 20 grams of carbohydrates.
3. Black Beans
Whoever claimed that consuming nutritious food is pricey clearly has not tried black beans. They are among the most inexpensive forms of carbohydrates that can be purchased in supermarkets.
Consuming black beans can help protect your body from illnesses like Type 2 Diabetes, heart disease, and high blood sugar.
Therefore, they offer more than simply an abundant amount of carbohydrates. Some of these are iron, fiber, zinc, and magnesium.
One cup of black beans is equivalent to 41 grams of carbohydrates.
4. Whole Wheat Pasta
Whole wheat pasta, when combined with lean protein and veggies, provides an amazing source of energy for those who run. Whole wheat pasta is preferable to white pasta due to its natural and unbleached nutritional content, much the same way that brown rice is preferred to white.
Consuming whole wheat offers longer-lasting benefit since it is packed with more nutrients in their unaltered state, resulting in you being able to run faster and longer.
One cup of whole wheat pasta contains 37 grams of carbohydrates.
5. Oatmeal
Oatmeal should be a frequent staple for runners. It comprises intricate carbohydrate molecules composed of connected natural sugar molecules.
Complex carbohydrates are a healthier choice than simple carbs since they still have all their vitamins and minerals in their original state. Refined sugars are often referred to as “worthless calories” because they do not provide sustained energy when running.
1 cup of oatmeal = 27 grams of carbohydrates.
6. Lentils
Lentils, similar to beans, are types of legumes. Consuming lentils offers a two-fold advantage – they contain plenty of dietary fiber and carbohydrates that help promote the release of glycogen into the body, while also being a reliable provider of protein.
Ingesting lentils can supply you with the energy you need for your run and facilitate muscle restoration once you’re done.
Approximately 40 grams of carbohydrates can be found in a cup of boiled lentils.
7. Sweet potatoes
Athletes who need a speedy dose of carbohydrates should try sweet potatoes because they are simple to make and are packed with complex carbohydrates. Put a potato in the microwave for a fast baked potato with a sprinkle of salt and you will have a balanced and nutrient filled snack.
Snack items such as muffins and cookies can be made healthier by substituting sweet potatoes for typical ingredients.
1 sweet potato = 26 grams of carbohydrates.
Other Tips About Nutrition for Races and Marathons
It’s essential to have balanced nutrition for a race or marathon, in addition to putting in the necessary physical preparation. Prior to an event, it would be beneficial to become acquainted with the resources available, such as place to get refreshments, as well as any climate conditions that could arise, e.g. requiring additional hydration when the temperature soars.
Give yourself plenty of time before your event to focus on how your nutrition affects your workout regimen. What foods and meal timing works best for you?
During Training
Exploring assorted dietary approaches while working out might be advantageous. For instance, when engaging in short-distance running, you may not have to consume more calories or carbs.
For runs that last longer than 90 minutes, it is recommended to add extra nutrition to your training program. Make sure you are replenishing your body with the fluids it has lost in order to stay hydrated.
Leading Up to Race Day
Prior to a competition or lengthy marathon, athletes occasionally practice carb-loading or eating larger portions of carbohydrates in the two or three days prior to the contest.
One’s objective should be to raise the stores of glycogen in the muscles while taking part in a competition, which in turn can enhance strength and inhibit exhaustion. It was once standard to do this, but now a lot of runners opt for consuming a greater amount of carbohydrates in the lead-up to a competition.
Be careful when consuming extra carbohydrates, and be sure that your diet is also providing sufficient amounts of protein. Consuming too much food or altering your diet abruptly prior to a competition may cause uneasiness, poorer results, and even gastro issues.
On Race Day
You have the power to influence how your race day will go because your nutrition is the one thing you can regulate. By setting up an appropriate meal ahead of your race day, you will have a greater feeling of confidence and will think that you are ready because you have already made a plan about your nutrition.
- At least three to four hours before your event, eat a breakfast high in carbohydrates. Go with something familiar—now isn’t the time to try something new. Bagels, waffles, or oatmeal can be good options, depending on your preferences. Avoid high-fiber or high-fat foods that can lead to gastrointestinal distress.
- Around 15 minutes before the race, you may want to consume a high-carb snack or energy gel. This acts as a fast-acting energy source at the start of the race.
- During the race, take in enough carbs and fluids to fuel your run, but don’t overdo it. Filling up or drinking too much can lead to stomach upset and impair your performance.
Hydration Guidelines
The quantity of water that you ought to have before, during, and after a jog depends on variables such as the duration of your run and the amount of sweat you produce. In place of established thresholds of water for runners, newer recommendations suggest taking a more personalized approach.
Research has demonstrated that crafting a hydration routine tailored to the amount of moisture lost through sweat is the ideal way to attain peak performance. The American College of Sports Medicine (ACSM) has recently put forth their stance on hydration for exercise, suggesting that an individualized approach is best.
Before You Run
The ACSM recommends that liquids be taken slowly and in small amounts over a time period of at least four hours before beginning a physical activity. A recommended quantity to start with is an amount equaling 5 to 7 milliliters per kilogram of body weight.
If your urine output is limited, dark, or intensely hued, consume a bit more liquid two hours before the event—up to 3 to 5 mL per kilogram of body weight.
If computing the precise quantity of hydration one needs seems too sophisticated, running trainers typically present age-old guidelines that could be beneficial for certain athletes. It is advisable to drink 17 – 20 ounces of a liquid two hours prior to a 45 minute run, and 0 – 10 minutes before starting, another 10 – 12 ounces of a sports drink or water.
During Your Run
You will want to maintain hydration levels during exercise. The American College of Sports Medicine advises that water or other fluids should be drunk before and during exercise in regular amounts. However, it does not specify an exact amount due to the fact that things like type of clothing, amount of time spent outdoors, climate, and other influencing factors must be taken into account. It is suggested that one should use their rate of perspiration to figure out what their individual needs are.
A baseline volume of 0.4 to 0.8 liters per hour can be taken to be the suggested beginning point, depending on how quickly or slowly the person is moving and their size, as well as their environment’s temperature. Faster, heavier athletes competing in hot places are usually given the larger end of the range, whereas the lower end is used for the slower, smaller individuals operating in more temperate areas. The American College of Sports Medicine encourages people to drink liquids containing both electrolytes and carbohydrates in order to keep a healthy balance of electrolytes and liquids in the body and increase physical abilities during exercise.
After Your Run
Replacing lost fluids is also vital following your run. In numerous situations, you can restore equilibrium in your body by simply eating and drinking as you usually do. In order to replace dehydration, consume approximately 1.5 liters of fluid for every kilogram you have dropped in body weight. If you suffer from severe dehydration, you may require intravenous liquids.
A Word From Verywell
Runners have unique nutrition needs and considerations. It is absolutely essential to supply your training and recovery with the correct nutrition in order to feel and execute optimally. Developing a clear strategy for the race gives you an advantage, ensuring your body has enough energy for optimal performance, and that you have avoided any potential gastrointestinal problems.
It is a good idea to take note of your nutrition and observe how it affects your performance while running, since what is effective for you may not be the same as what works for other runners. By assessing your diet, you can gain a clear comprehension of how your nutrition is impacting you and make the required changes.
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