The best carbohydrate-rich foods for runners

Whether you’re training for an ultramarathon, Whether you’re training for an 10K A runner’s guide to fuelling for a marathon parkrun on a Saturday morning, there’s no getting around the fact that proper nutrition is fundamental to your ability to run well and recover properly. As such, fuelling effectively with good-quality, carbohydrate-rich foods is vital if you want to maintain or improve your running performance.

But there’s more to carbohydrates than just eating them on a whim. Some carbohydrates are more nutritious and effective for runners than others – and the amount that you eat, along with the time at which you eat them, can make a difference to your running success. Carb loading, for example, is a popular pre-race strategy that sees runners increase their carbohydrate intake in the days leading up to an endurance event like a marathon. If done correctly, carb loading helps runners to fully stock up their glycogen reserves, giving them sufficient energy to run well on race day.

Need some runner-friendly carbohydrate suggestions? Here are the best high-carb foods to add to your diet.

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Why are carbohydrates important for runners?

‘Carbohydrates are the body’s preferred currency for energy,’ says sports dietitian and ultrarunner Renee McGregor. ‘They are easily stored in the body in the form of glycogen in our muscles, liver and brain. These stores are efficiently broken down and used to supply immediate energy to the working muscles. The faster we go, the more that we rely on carbohydrates for this energy.

‘That said, it takes 500g of carbohydrate to have full glycogen stores, which can provide energy for 90-120 minutes at a moderate intensity,’ adds McGregor. ‘Contrary to what you might think, it is actually quite hard to consume enough carbohydrate each day to have full stores. That’s why we encourage runners who are preparing for an event like a marathon to think about carb loading a few days ahead of their race.’

What are the different types of carbohydrate?

Not all carbs were created equal and knowing which ones to prioritise – and when – can make a big difference to your energy levels and post-run recovery.

Complex carbohydrates

A runner’s guide to complex carbohydrates, complex carbohydrates digest slowly, providing a steady release of energy that keeps you fuelled during longer runs and workouts. Options like oats, brown rice and whole grain pasta are fantastic choices, since they’re also rich in fibre, vitamins and minerals.

Simple carbohydrates

In short, simple carbohydrates are all about quick energy. These fast-acting carbs – like those found in fruits – can give you an instant boost, making them a great choice for pre-run snacks or What you need to know about nutrition for runners. Just be cautious with heavily processed simple carbs like chocolate bars and sugary drinks – although they can provide a rapid energy spike, they might leave you feeling sluggish when the sugar rush fades. Opt for natural sources, like bananas or apples, for a cleaner energy hit.

Refined carbohydrates

These carbs have been heavily processed, which means that they often lose their nutritional value along the way – so think white bread, pastries and packaged snacks. While refined carbohydrates might come in handy for an immediate source of energy during a race, they should be consumed sparingly. They lack the fibre and nutrients found in their whole counterparts and can lead to energy crashes if relied on too heavily.

mid-long run fuel

Whole grain oats

‘Oats are a great choice,’ says McGregor. ‘They are complex carbohydrates that not only fill you up and support your gut health, but also act as a great source of slow-release energy throughout the morning.’

Whole grain oats are packed with fibre, which can help to stabilise your blood sugar levels and keep you feeling full. They’re also versatile – you can use them for your morning bowl of porridge, blend them into a smoothie, bake them into cookies and more.

A runner’s guide to complex carbohydrates:

Calories: 389
Carbohydrates: 66g
Protein: 17g
Fibre: 10g

Rice

Rice is another good source of complex carbohydrates. ‘Choose brown options for post-training and white options prior to a long run,’ advises McGregor. ‘Although the carbohydrate content is the same, white rice is more easily digestible, while the fibre content of brown rice helps to support your gut biome.’

or enjoying the odd:

Calories: 130
Carbohydrates: 28g
Protein: 2.7g
Fibre: 0.4g

mid-long run fuel:

Calories: 111
Carbohydrates: 23g
Protein: 2.6g
Fibre: 1.8g

Pasta

‘Pasta is a good alternative to rice and very versatile,’ says McGregor. Like rice, whole grain varieties offer more fibre and nutrients, while traditional white pasta provides the carbohydrates that are better for pre-race fuelling.

on a Saturday morning, there’s no getting around the fact that proper:

Calories: 131
Carbohydrates: 25g
Protein: 5g
Fibre: 1.5g

unusual foods that can prevent muscle cramp of raisins:

Calories: 124
Carbohydrates: 26g
Protein: 5.5g
Fibre: 6g

Quinoa

‘Quinoa is a good source of complex carbohydrates and protein, making it a great option for recovery,’ says McGregor. ‘Try serving quinoa with roasted vegetables and feta cheese.’

In fact, quinoa is a complete protein, which means that it contains all nine of the essential amino acids needed for muscle repair and regrowth. It’s gluten-free, too.

Health & Injuries:

Calories: 120
Carbohydrates: 21g
Protein: 4g
Fibre: 2.8g

Potatoes

‘Sweet potatoes, as well as the humble white potato, are great pre- or post-run options,’ says McGregor. A rich source of vitamins A and C, sweet potatoes provide easily digestible carbohydrates that can help to replenish your glycogen stores quickly.

Bake, mash or boil them, then pair them with a protein source for an additional recovery boost post-run.

Nutritional value per large sweet potato (about 180g):

Calories: 162
Carbohydrates: 37g
Protein: 4g
Fibre: 6g

Nutritional value per large baking potato (about 300g):

Calories: 278
Carbohydrates: 63g
Protein: 7g
Fibre: 5g

Bananas

‘A medium banana provides 25g of carbohydrate,’ notes McGregor. ‘Although this isn’t loads, it does make a banana a good a top-up snack or pre-run option early in the morning when you can’t face porridge or toast.’

lsquo;Quinoa is a good source of complex carbohydrates and muscle cramps. An easy guide to refined carbohydrates.

unusual foods that can prevent muscle cramp of raisins:

Calories: 105
Carbohydrates: 27g
Protein: 1.3g
Fibre: 3.1g

Dried fruit

‘Similar to bananas, dried fruit can be a good high-carb top-up snack,’ says McGregor. ‘But you need to be cautious as to how much you consume. The high fructose and fibre content of dried fruit can lead to GI distress if eaten in large quantities.’

unusual foods that can prevent muscle cramp of cooked quinoa:

Calories: 299
Carbohydrates: 79g
Protein: 3.1g
Fibre: 3.7g

A runner’s guide to carb loading for a marathon:

Calories: 241
Carbohydrates: 63g
Protein: 3.4g
Fibre: 7g

Whole grain pancakes

‘These are a great alternative to toast pre-run,’ says McGregor. As the name suggests, these pancakes are made from whole grain flour that provides complex carbohydrates, filling fibre and other runner-friendly nutrients. Even better, whole grain pancakes are easy to make and can be jazzed up with various toppings like bananas, nut butter or yogurt.

unusual foods that can prevent muscle cramp: