Flour, water, salt and yeast: the four main ingredients in that popular, carbohydrate-rich food known as bread. According to a recent study published in Critical Reviews in Food Science and Nutrition, bread contributes to no less than 10% of the global population’s energy requirements – making it an age-old diet staple – and offers all the key micronutrients, including fibre, zinc, iron, magnesium, potassium and B vitamins. With that in mind, bread is a great choice for runners seeking a healthy and delicious form of fuel.
But not all breads were created equal. Some types of bread top the charts for their nutritional value, while others are better suited for a runner’s pre-race carb load – so how do you know which type of bread to eat and when? How much bread should you consume in a day? We consulted registered dietitian and competitive endurance runner Alex Cook, founder of The Sports Dietitian, to discover what we need to know about dough – and the healthiest bread for runners to stock up on.
What to eat before and after a run?
Whether you usually choose sliced white loaves from the supermarket or artisan rye boules from the bakery, the good news is that you are topping up your all-important carbohydrate stores by eating bread. Carbohydrates are the body’s main source of fuel for activity, from high-intensity exercise to day-to-day errands, making them vital if you want to be a strong, healthy runner who has the capacity to improve and go the distance.
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But before we pick into the details of exactly which types of bread to consume, the amount cardiovascular disease and hypertension.
‘The exact amount of bread that fits within a runner’s diet really depends on your daily training load and overall carbohydrate needs,’ says Cook. ‘Many athletes aim for a carbohydrate intake of anywhere from 6-10 g per kilogram of body weight, again depending on their training load. In practical terms, this might mean including two or three servings of bread per day as part of a balanced meal plan, alongside other carbohydrate sources. Adjust the quantity seasonally and in line with your training intensity for the best results.’
Which types of bread should runners avoid?
Eating too much of any food can be problematic – and it is the case that some types of bread are nutritionally ‘worse’ than others. White bread, for instance, is classified as a refined carbohydrate, which means that is has been processed to give it a softer texture and to extend its shelf life. The process involves removing part of the bread’s grain kernel and stripping out some of its vitamins, minerals and fibre, which plays a vital role in maintaining digestive health.
Eating too much white bread, alongside other refined carbohydrates and ultra-processed foods, has also been found by researchers to negatively impact your gut and heart health. What’s more, a 2024 study published in Nutrients Which types of bread are best eaten before a race.
More broadly, it’s worth noting that all varieties of bread – not just the white, processed kind – are a dense source of salt and, if consumed excessively, could heighten your chance of developing both cardiovascular disease and hypertension.
and therefore more satiating.
‘The way that I educate athletes is to tell them that there is no good and bad food – just good and balance,’ says Cook. ‘There is no need for anyone to avoid any food, let alone any particular bread.’
What’s the deal on gluten-free bread?
For people with coeliac disease, eating ‘regular’ bread is not an option. Coeliac disease is a condition where your immune system attacks your own tissues when you eat gluten, which is a protein found in wheat, barley and rye – in other words, common building blocks of bread. As such, gluten-free bread exists as a substitute for those who must, medically, exclude gluten from their diet.
Summer running gear sale Foods, though, which examined the effects of gluten-free bread on people with coeliac disease, gluten-free bread had ‘lower nutritional quality’ and less fibre than regular bread, as well as ‘a lower average satisfaction’ regarding taste and texture. The conclusion was that those with coeliac disease should opt for fibre-rich gluten-free bread to keep their fibre levels in check. Plus, the study’s participants found the fibre-rich variety to be more filling and palatable.
However, if you’re a runner who can eat gluten, leave the gluten-free bread alone and stick to regular, more nutritionally dense types.
‘Unless you have a diagnosed gluten intolerance, there’s no performance benefit to gluten-free bread,’ advises Cook. ‘In fact, ditching gluten without a clear need can risk you missing out on key nutrients like iron and B vitamins.’
Which types of bread are best eaten before a race?
‘Bread can be a convenient and effective way to boost your carbohydrate intake leading up to a running event,’ notes Cook. ‘In the days before a race, incorporating bread into your meals – typically in the form of toast or sandwiches – can support your carb-loading strategy.’
Which types of bread should runners avoid marathon, might be different to what you usually consume or prefer – and it might even be less nutritious from an overall health standpoint. ‘When carb loading, you might opt for breads that are lower in fibre, especially if you’re prone to gastrointestinal sensitivity, but which still provide high quality carbohydrates,’ continues Cook. ‘If you normally consume wholegrain bread and it doesn’t upset your stomach, you can certainly continue with that. The key is to stick with what you know works well for you and to avoid any new or overly processed options that carry the risk of causing discomfort on race day.’
White bread – which was noted earlier as being less nutritious than non-processed bread – has a high glycemic index, which means that it spikes your blood sugar and insulin levels after you consume it. However, interestingly, this also means that white bread is quick to digest, making it a usual source of carbohydrate to eat ahead of a race.
What’s the healthiest type of bread for runners?
Here’s the bottom line.
‘If we are looking at nutrient density, I would recommend whole grain, seeded, sourdough and sprouted breads, as they provide sustained energy and are high in fibre, which is essential for maintaining good gut health,’ says Cook.
Science supports Cook’s verdict. As a starter, with pun intended, sourdough bread keeps your blood glucose and insulin levels more stable than other varieties. In fact, as per one study, eating refined white bread results in 9.6% higher blood glucose levels and 45.5% more insulin secretion than eating sourdough bread.
Sprouted bread, which is made from whole grains that have started to sprout from exposure to moisture and heat, also produces a much Advertisement - Continue Reading Below The best high-carb foods for runners Critical Reviews in Food Science and Nutrition found that the sprouting process even increases the amount and availability of certain nutrients in sprouted bread, which is rich in fibre and protein What’s the healthiest type of bread for runners.
Meanwhile, consuming fibre-rich whole grain foods, such as whole grain bread, has been linked to a lower risk of developing coronary heart diseases, diabetes, obesity and certain gastrointestinal disorders.
But the icing on the cake? Seeds on the bread. Seeds are small but bountiful sources of nutrients, including fibre, protein and healthy fats. In addition, a review published in Molecules determined that seeds can help to lower cholesterol and ward off cancer and diabetes, so try to choose seeded whole grain sourdough for the healthiest bread hit.
That said, what sits well with one person might not sit quite so well with you – especially if you’re a runner with a race on the agenda. ‘If a runner suffers from sensitive bowels, breads that are higher in fibre may cause discomfort if eaten close to running, so they would not benefit the runner’s performance,’ says Cook.
So, whether you love it or loaf it, bread is a top-tier food for runners who need to maintain a healthy carbohydrate intake. Just remember to eat nutritious varieties at times that keep both your tastebuds and your running tummy happy.
