12 Best Carb-Rich Foods for Runners

Carbohydrates are essential fuel for runners, powering muscles during long runs and aiding in recovery.

However, not all carbs are the same, and choosing the right ones is key to optimal performance.

This guide covers the types of carbohydrates and provides a list of the best carb-loading foods to keep you energized and running at your peak.

Types of Carbohydrates

When running for long periods or at high intensity, your body relies heavily on carbs for fuel, plus you have to be sure to eat enough to run longer, faster and stay injury free.

The type of carbohydrates you consume affects your energy levels and endurance.

Here’s a breakdown of the two main types of carbs:

1. Simple Carbohydrates

Simple carbs, found in fruits, dairy, and sugary foods, are quickly digested, giving you a fast energy boost. While useful for short, intense efforts or immediate recovery, they can lead to spikes and crashes in blood sugar. They work best when eaten shortly before or even during a run to provide an instant source of energy.

2. Complex Carbohydrates

Complex carbs are digested more slowly, offering a steady release of energy. Found in whole grains, legumes, and starchy vegetables, they are ideal for endurance activities like long-distance running.

Rich in fiber, vitamins, and minerals, complex carbs are the best choice for carb-loading in the days leading up to a race, helping to maintain steady blood sugar and build up glycogen stores.

Best Foods for Carb-Loading

Whether you're preparing for a 5K or a marathon, these 12 foods will help you fuel up effectively.

1. Whole Grain Pasta

Whole grain pasta provides complex carbs for a sustained energy supply. It’s also higher in fiber, protein, and vitamins than regular pasta. To get the most from your meal, pair it with lean proteins like chicken or fish, and add vegetables for extra nutrients. Plan to eat your pasta at least three to four hours before running to allow for proper digestion.

2. Sweet Potatoes

Rich in complex carbs and packed with nutrients like fiber, vitamin C, potassium, and magnesium, sweet potatoes offer long-lasting energy and help prevent muscle cramps.

Their low glycemic index ensures a steady energy release, perfect for extended efforts. Enjoy them roasted, mashed, or baked, and aim to eat them two to three hours before your run.

3. Quinoa

Quinoa is a complete protein, containing all essential amino acids, making it an excellent choice for plant-based runners. It's also rich in complex carbs and fiber, which are ideal for endurance. As it's light and easy to digest, you can eat quinoa within an hour of your run.

Use it as a rice substitute or mix with fruit and yogurt for a nutritious snack.

4. Bananas

Bananas are a popular choice among runners due to their convenient size, ease of digestion, and high levels of potassium and vitamin B6. Potassium helps prevent muscle cramps, while vitamin B6 aids carbohydrate and protein metabolism.

Bananas make a perfect quick snack before a run, and you can easily add them to smoothies or cereal.

5. Bagel and peanut butter

This is one of the runner’s favourite snacks, even though there isn’t a trace of butter to be found in it! It is packed full of peanuts, protein, fibre and unsaturated fat, which makes you feel full for longer.

This helps athletes maintain a sustained effort during lengthy training sessions and/or races.

6. Oatmeal

Oatmeal, packed with fiber and complex carbs, is an excellent source of steady energy.

Customize your oats with fruits, nuts, or seeds to boost nutrition. It’s gentle on the stomach and can be eaten two hours before a run for sustained energy without causing blood sugar spikes.

7. Brown Rice

Brown rice, rich in fiber, protein, and minerals, provides a slower-digesting, longer-lasting energy source than white rice.

Pair it with proteins like tofu, chicken, or beans for a balanced meal. The nutty flavor and chewy texture of brown rice can be enhanced with vegetables and herbs, making it a versatile carb-loading option.

8. Whole Grain Bread

Whole grain bread offers complex carbs for sustained energy, along with fiber, vitamins, and minerals that help with digestion and overall health. Unlike refined bread, it keeps blood sugar levels stable.

Use whole-grain bread to make sandwiches with lean protein or enjoy it with nut butter for a quick, energizing snack.

9. Legumes (Beans and Lentils)

Legumes like beans and lentils are nutrient-dense, offering fiber, protein, and complex carbs.

These slow-releasing carbs provide sustained energy for endurance events. Additionally, they are rich in minerals like iron and calcium, supporting muscle function.

Incorporate legumes into salads or soups to boost both texture and nutritional value.

10. Beets

Beetroot is a rich source of inorganic nitrate, which your body converts to nitric oxide and then uses as a vasodilator to assist in blood flow, muscle contraction, neurotransmission, and much more. Because of this nitric oxide, research has found that beets just might help you earn your next personal record.

Supplementation with beetroot has been proven to help athletes run 1-2% faster in races ranging from 5Ks to marathons.

If you want to experience the benefits of beets, I suggest trying this beet juice available on Amazon.

11. Energy Bars with Whole Ingredients

Energy bars made from whole ingredients, like nuts, seeds, and whole grains, deliver complex carbs along with protein and healthy fats. Avoid those loaded with refined sugars and artificial ingredients.

These bars are perfect for on-the-go carb-loading before or during a run.

I currently eat KIND energy bars, and I love them—they give me a great energy boost!

12. Dried Fruits

Dried fruits like raisins, dates, and apricots are a natural source of quick energy.

Their portability makes them ideal for runners needing a quick boost. Mix dried fruit with nuts or yogurt for a more balanced snack that combines carbs, protein, and fats.

Conclusion

Carb-loading is crucial for runners to maximize energy and performance.

By choosing the right carbohydrates, you can ensure steady fuel for long-distance running.

Experiment with these top carb-loading foods to find what works best for your body and running routine.

Happy running!

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