Carbohydrates play an important role in maintaining a healthy diet and are a key fuel source for runners, especially during long or high intensity runs.
Runners are advised to choose the right variety of carbs and eat at the right time to get the most benefit. Carbs are a primary source of energy and help to both fuel a run and also renew energy once you've finished.
Our bodies and training plans are all different – but a few simple principles remain the same.
- Brown rice is a great source of complex carbohydrates. Throw in some protein to slow the digestion of carbs and help fuel muscle growth.
- Dried fruit are low GI with raisins and dates at the top of the list with the most carbohydrate and protein.
- Nuts are one of the best foods to refuel as they are full of omega-3 unsaturated fat, protein and nutrients which help cells produce energy.
- Bananas are fast acting pre or post race.
- Pasta is a well-known carbohydrate dense food, providing runners with around 35g of carbs per cup of pasta.
- Chocolate milk is a high energy hit after a long run and is low GI.
- Beetroot it’s packed with vitamin c as well as magnesium and has been linked to increased performance and speed in runners by improving blood and oxygen flow to the muscles.
- Yoghurt is a perfect post-recovery snack.
- And keep drinking. It’s important to have plenty of water throughout the day.