Matt Fitzgerald, in his book “The New Rules of Marathon and Half-Marathon Nutrition”, said: “Eating enough carbohydrate every day will allow you to train harder, better absorb the stress of your training, and perform better in important workouts than you would without adequate carbohydrate intake”. That’s why we’re talking about the best carbs for runners in this article. We have ranked the below foods as “the best” not only based on their high carbohydrate content, but also on their overall benefits to you as an athlete.
1. Bananas
Bananas belong to high carb foods for runners, as even a medium-sized one contains 27 grams of carbohydrates. Because of this, banana consumption during intense exercise provides the same good performance as sports drinks, according to the Appalachian State University’s Human Performance Lab.
The same study found that banana metabolites are similar to the action of ibuprofen aimed at eliminating pain and swelling during intense physical exertion. But unlike the latter, it does not cause inflammation of the intestinal cells. Thus, you can add this natural carb source to your runner’s diet without fear of stomach problems.
A banana contains simple carbohydrates, which, unlike complex carbs sources, are processed faster and, accordingly, release your energy faster. Therefore, you can eat them before your run for fueling and during your race to refuel your body.
2. Oatmeal
Oatmeal is one of the most famous high carb meals for runners. Just half a cup of dry oatmeal contains a whopping 26 grams of carbs! That’s why eating oatmeal for tomorrow gives you a good boost of energy for future workouts. But that’s not the only reason why you should include it in your diet.
According to the American College of Sports Medicine, oatmeal contains beta glucan. This is a type of soluble fiber that slows down the absorption of these carbohydrates by 2-3 hours. Thanks to this, you feel full longer and save energy. Thus, oatmeal is one of the best carbs to eat for running farther and faster.
3. Whole-Grain Pasta
Many runners consider pasta to be the best source of carbohydrates before a long run. Indeed, 151 grams of whole grain pasta (1 cup) contains 45 grams of carbohydrates. Therefore, it perfectly replenishes the glycogen in your muscles and increases your endurance to overcome the distance.
However, for such a carbohydrate overload to really work, remember the main rules. First, start eating pasta 2-4 days before the race. Thus, pasta’s good carbs for running will have enough time to fill your tank. Second, drink at least two liters of water a day to ensure proper glycogen replenishment.
4. Black Beans
Beans are rightfully considered high carb snacks for running since one cup (approximately 240 grams) contains a whopping 40 carbs. Equally important, this product is a valuable source of plant-based protein. This means that those runners who have given up meat for some reason can still get the benefits of protein such as tissue repair, injury prevention, improved immune function, and so on.
The value of beans also lies in the fact that it is one of the inexpensive but healthy carbs for runners. Science tells us that this product is a storehouse of valuable micronutrients such as potassium, magnesium, iron, zinc, and folic acid. By adding beans to your diet, you can reduce your risk of diabetes, coronary heart disease, and metabolic syndrome.
5. Grapes
Grapes are a good source of carbs with up to 16 grams in one cup. Since these carbohydrates are simple, you can get immediate energy when they enter your body. An experiment has shown that recreational runners drinking grape juice can increase their running time to exhaustion by as much as 15.3%.
Another experiment also revealed that grape juice increases antioxidant activity in the body as well as prevents damage and inflammation of cells after intense workouts. Therefore, researchers especially recommend it to endurance athletes.
6. Quinoa
If you are gluten intolerant and looking for a good source of carbs then quinoa is the way to go. 1 cup (185 grams) of quinoa will provide you with nearly 40 grams of carbs. And being a gluten-free product, it will save you from unpleasant symptoms such as diarrhea, flatulence, abdominal discomfort, and bloating.
Because quinoa is naturally gluten-free, it can still deliver important nutrients like folate, zinc, magnesium, and fiber that are often deficient in those on a gluten-free diet. Despite being high in carbs, this product can still be part of your low carb or keto diet. The main rule is to eat it as a side dish and not a separate dish.
7. Potatoes
1 medium sized potato (without salt or toppings) provides 37 grams of carbohydrates. One study among elite cyclists even concluded that eating potatoes is as effective as taking carbohydrate gels for sustaining long-term performance.
Another study found that potatoes can easily compete with nutritional supplements for potassium content. This means that by eating potatoes you can get the amount of potassium necessary for proper muscle and nerve function.
8. Rice
Both white and brown rice are excellent carb sources. 100 grams of white rice contains 28.2 grams of carbohydrates, while 100 grams of brown rice contains 25.6. The debate about which type of rice is better is still ongoing.
Brown rice is more nutritious and contains much more fiber, protein, vitamins E, B6 and so on, which are lost during the whitening process. Meanwhile, white rice, unlike brown rice, poses no risk of gastrointestinal problems. Phytate, which prevents our body from absorbing nutrients, is removed during the processing of brown rice.
Today, some sources recommend choosing brown rice for people with a weak metabolism and those who exercise less than 4 days a week.
9. Chocolate Milk
This seemingly childish treat can give you 25 grams of carbohydrates and about 8 grams of protein in one cup (250 grams). This ratio (3 or 4 to 1) is generally recommended for recovery athletes.
The experiment proved that the consumption of chocolate milk immediately after training and after another 2 hours reduces markers of muscle damage. In general, the positive effect of chocolate milk on recovery has already been proven by more than 20 studies. So if you like to treat yourself to something sweet, fill your glass!
10. Berries
Berries are difficult to classify as foods high in carbohydrates, since for example 100 grams of strawberries contain almost 8 grams, and 100 grams of blueberries contain only 14 grams. So they won’t cover the daily carb intake for runners in full. But! They can still be of great benefit to you.
A Northumbria University study showed that honeyberries can improve the performance of endurance runners. In particular, they can speed up running time by 2 percent or 0.25km/h. And for example, blueberries reduce muscle soreness after intense runs.
Just as important, berries are healthy carbohydrate sources. Due to their anti-inflammatory properties, they reduce the risk of chronic diseases, and as natural antioxidants, they help restore soft tissues. So the berries will perfectly complement other carb sources.
The list of best carbohydrate sources is quite varied. This means that you can definitely choose one that will not only add energy to you, but also bring pleasure.
