by Sofia Moreau

Despite the unfavorable light that carbohydrates have been cast in lately, it’s crucial for runners not to dismiss the significant role they play. They don’t just provide the energy for your runs but also help restore muscle glycogen after training. Glycogen is primarily stored in the liver and muscles. It acts as a primary energy source during intense, prolonged exercises. Ensuring your liver and muscles have an abundant glycogen supply can greatly enhance your running performance, achieved through adequate carbohydrate consumption.

The Perks of Post-Run Carbs

An added advantage of consuming carbohydrates is elevated insulin levels. Insulin has potent anti-catabolic actions, decreasing cortisol effect and reducing the rate of muscle protein breakdown – aiding muscle recovery and growth. This is why post-run or exercise carbs can be highly beneficial; they help replenish used glycogen and expedite recovery. Given your glycogen stores are finite, having regular carb intake around your running schedule can prove beneficial.

Choosing the Right Carbs

Carbohydrates are found in an array of foods like fruits, whole grains, vegetables, pulses, beans, and certain dairy products. Some offer faster-release carbohydrates than others. Typically, runners should opt for faster-releasing, lower-fiber carbs like banana, yogurt, or fruit smoothie before training. These are excellent refueling options and help avoid digestive upsets. During most of the day, choose slower-releasing carbohydrates ensuring steady energy levels and warding off sudden energy crashes.

Numerous runners underrate vegetables, particularly starchy ones, as valuable carbohydrate sources. Packed with antioxidants to help protect against harmful free radicals, B vitamins, and magnesium, they aid your energy production. They are also light on your stomach, helping you avoid bite-sized troubles particularly around your runs.

Carb Quotas: How Much Do You Need?

The daily carb intake will depend on the extent and intensity of your running and training routine. Aim for around 40-50 per cent of your daily calories from carbohydrate-rich foods. Ensure half of your plate is replete with vegetables. Add in a serving of grains or starchy vegetables and protein to reduce insulin spikes and support muscle recovery. Running 3-to-5 hours weekly would translate to a carb intake at roughly 4g per kilogram of bodyweight.

Timely Carb Consumptions

The timing of your carbohydrate intake also plays a critical role. Likewise, the length of your run and exact time of day you decide to engage in this activity influence when you need to fuel up. Generally, try eating 30-60 minutes before setting off and opt for around 15-25g of carbohydrates that are lean in fat and fiber. A smattering of protein can give a helpful nudge to your stamina during a longer run, simultaneously stabilizing blood sugar levels.

Do Carbs Lead to Weight Gain?

While low-carb dieting is often touted as the magic key to weight loss, it’s not a foolproof solution for everyone. Your overall energy balance management over time proves to be far more impactful. What’s equally, if not more important, is taking adequate protein which supports your lean muscle mass.

Carbs during Runs: Yay or Nay?

Runners need to add in 30-to-60g of carbs each hour they run longer than 75 minutes. It’s also crucial to start fuelling earlier than 75 minutes into a run to prevent dips in energy. If you choose to take whole food during runs, pick those rich in easily digestible carbohydrates. Practice your fuelling strategy during your long runs to find the ones that suit you the best.

A Day in a Runner’s Diet

Here’s an example meal plan for a typical runner preparing for a mid-day run:

At awakening: A glass of coconut water.
Breakfast: Bowl of porridge, berries with Greek yogurt, coffee or green tea.
Pre-run snack: Banana, accompanying coconut water or a beetroot shot.
Post-run Lunch: Chicken salad with baked sweet potato. Apple slices with nut butter.
Afternoon Snack: Protein bar or oat cakes with hummus.
Dinner: Vegetable stir-fry with tofu and buckwheat noodles, dark chocolate squares to end the day.

And always remember, every individual is unique. Your body may require slightly different nutrient amounts compared to what others might. So keep exploring, running, and fuelling up!

NOTE: Always consult with a health expert or nutritionist to better understand your personalized requirements.

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