Tasty Tuesday: Carbohydrates Demystified

Carbohydrates often spark debate in the world of fitness and nutrition, but for runners, they’re a cornerstone of performance. As your body’s primary energy source, carbs are essential for fuelling runs, particularly those of higher intensity or longer duration.

In this week’s Tasty Tuesday, we’ll break down why carbohydrates matter, how much you need, and how to choose the best sources to fuel your training and recovery.

Why Are Carbohydrates Essential for Runners?

When you run, your muscles rely on glycogen—stored carbohydrates—for energy. The harder or longer you run, the more glycogen your body uses. If your glycogen stores are depleted, you might feel sluggish or hit the dreaded “wall.”

Carbs are critical for:

• Energy: They provide quick and efficient fuel for your muscles.
• Endurance: Adequate glycogen stores allow you to sustain longer runs.
• Recovery: Post-run carbohydrates help replenish glycogen and speed up recovery.

How Many Carbs Do Runners Need?

Carbohydrate needs depend on your training volume, intensity, and overall goals. Here’s a general guideline:

• Low Activity Days: 3–5 grams per kilogram of body weight.
• Moderate Training: 5–7 grams per kilogram.
• Intense Training or Race Days: 7–12 grams per kilogram.

For example, if you weigh 60 kg and are in moderate training, aim for 300–420 grams of carbohydrates per day. Spread your intake across meals and snacks to keep energy levels stable.

Best Sources of Carbohydrates for Runners

Not all carbs are created equal. Focus on nutrient-dense, complex carbohydrates that provide sustained energy along with vitamins, minerals, and fibre.

Here are some top choices:

• Wholegrains: Brown rice, quinoa, oats, wholegrain bread, and pasta.
• Starchy Vegetables: Sweet potatoes, potatoes, and butternut squash.
• Legumes: Lentils, chickpeas, and black beans are high in carbs and protein.
• Fruits: Bananas, apples, berries, and oranges offer natural sugars and hydration.
• Dairy: Yoghurt and milk provide carbs along with protein and calcium.

Simple carbohydrates, like those found in white bread, sweets, or sugary drinks, can provide a quick energy boost but should be limited outside of intense or long runs.

When to Eat Carbs for Optimal Performance

Timing your carbohydrate intake can make a big difference in how you feel during and after a run. Here’s a basic breakdown:

• Before a Run: Eat a carb-rich meal or snack 1–3 hours before running to top up glycogen stores. Examples include porridge with fruit, a wholegrain bagel with honey, or a banana with a small handful of nuts.
• During a Long Run: For runs lasting over 90 minutes, consume 30–60 grams of carbs per hour through gels, chews, or a sports drink.
• After a Run: Within 30–60 minutes of finishing, eat a mix of carbs and protein to replenish glycogen and kickstart muscle repair. A smoothie with banana, oats, and Greek yoghurt is a great option.

Common Carb Myths Debunked

• “Carbs Make You Fat”: Carbs themselves don’t cause weight gain. Overeating any type of food can lead to excess weight.
• “Low-Carb Diets Are Better for Runners”: While some athletes experiment with low-carb or ketogenic diets, most runners perform best with a carbohydrate-rich diet.
• “Simple Carbs Are Always Bad”: Simple carbs, like those in fruits or energy gels, are vital for quick energy during long or intense runs.

Sample Carb-Rich Recipes

Here are two simple recipes to incorporate more healthy carbs into your day:

Sweet Potato and Black Bean Salad

Ingredients:

• 1 medium sweet potato, diced
• 1 cup black beans (cooked or canned, drained)
• 1 cup spinach
• 1 tablespoon olive oil
• ½ teaspoon cumin
• Juice of ½ lime

Instructions:

1. Roast the sweet potato in the oven at 200°C for 20–25 minutes with olive oil and cumin.
2. Toss the roasted sweet potato with black beans, spinach, and lime juice.
3. Serve warm or cold as a post-run meal.

Overnight Oats with Berries

Ingredients:

• ½ cup rolled oats
• 1 cup almond milk
• 1 tablespoon chia seeds
• ½ cup mixed berries
• 1 teaspoon honey

Instructions:

1. Combine oats, almond milk, chia seeds, and honey in a jar.
2. Refrigerate overnight.
3. Top with berries in the morning for a quick and energy-packed breakfast.

In Summary

Carbohydrates are a runner’s best friend, providing the energy you need to tackle every training session and race. By choosing nutrient-dense sources, timing your intake strategically, and incorporating carbs into your meals and snacks, you’ll set yourself up for success.

Join us next week on Tasty Tuesday as we continue to explore the delicious and practical ways to fuel your running journey!