These are the high-carb foods to load up on
Whatever your running level, there’s no getting around the fact that proper nutrition – fuelling up effectively and sufficiently – is fundamental to your ability to run well and recover properly. And whether you’re racing 10Ks, training for a marathon or just enjoy the odd parkrun, carbohydrates are crucial for most runners. (There are counterpoints to be made, about fasted training and high-fat, low-carb diets, but for the purposes of this article, carbs are your ally.)
Though falsely branded as the enemy of weight loss throughout the nineties and noughties, carbohydrates are on the comeback trail. And rightly so, as they are vital for performance. Simply eating carbs isn’t enough, though; you need to know what type and when. Carb loading, in particular, is a popular strategy runners use in the build-up to endurance events. By increasing carb intake in the days leading up to a race, runners can fully stock their glycogen reserves, so they have sufficient energy to run well.
This article will introduce you to some of the best high-carb foods to help you stay energised and recover effectively as you clock more miles.
Why are carbohydrates important for runners?
'Carbohydrates are the body’s preferred currency for energy,' says sports dietitian and ultrarunner Renee McGregor. 'They are easily stored in the body in the form of glycogen in our muscles, liver and brain. These stores are efficiently broken down and used to supply immediate energy to the working muscles. The faster we go, the more we rely on carbohydrates for this energy.
'That said, it takes 500g of carbohydrate to have full glycogen stores, which can provide energy for 90-120 minutes at a moderate intensity. Contrary to what you might think, it is actually quite hard to consume sufficient amounts of carbohydrate daily to have full stores, which is why we encourage runners to think about carbohydrate loading a few days ahead of their main event, such as a marathon.'
What are the different types of carbohydrate?
Not all carbs are created equal, and knowing which ones to prioritise – and when – can make a big difference to your energy levels and recovery.
Complex carbohydrates
Complex carbs are your best friends when it comes to sustained energy. Found in whole grains, legumes, fruits and vegetables, these carbs digest slowly, providing a steady release of energy that keeps you fuelled during longer runs. Options like oats, brown rice and whole grain pasta are fantastic choices. Not only are they loaded with carbs, but they’re also rich in fibre, vitamins and minerals – particularly important for avoiding the dreaded 'wall' on longer runs.
Simple carbohydrates
Simple carbs are all about quick energy. These fast-acting carbs – like those found in fruits – can give you an instant boost, making them great for pre-run snacks or refuelling during a long race. Just be cautious with heavily processed simple carbs, like chocolate bars and sugary drinks. While they can provide a rapid energy spike, they might leave you feeling sluggish when the sugar rush fades. Opt for natural sources, like bananas or apples, for a cleaner energy hit.
Refined carbohydrates
These are the carbs that have been heavily processed, often losing their nutritional value along the way. Think white bread, pastries and packaged snacks. While these might come in handy for an immediate source of energy during a race, they should be consumed sparingly. They lack the fibre and nutrients found in their whole counterparts and can lead to energy crashes if relied on too heavily.
These are the best high-carb foods for runners
Whole grain oats
'Oats are a great choice,' says McGregor. 'Whole grain, complex carbohydrates that not only fill you up and support your gut health, but also act as a great source of slow-release energy throughout the morning.'
Whole grain oats are packed with fibre, which can help stabilise blood sugar levels and keep you feeling full. They're also versatile: you can make porridge, chuck them into your smoothie maker, or bake into cookies.
Nutrition stats (per 100g of dry oats):
Calories: 389
Carbohydrates: 66g
Protein: 17g
Fibre: 10g
Rice
Another good source of complex carbohydrates. 'Choose brown options for post-training and white options prior to a long run,' advises McGregor. 'The carbohydrate content is the same, but white rice is more easily digestible, whereas the fibre content of brown rice means it helps to support your gut biome.'
Nutrition stats (per 100g cooked):
White rice
Calories: 130
Carbohydrates: 28g
Protein: 2.7g
Fibre: 0.4g
Brown rice
Calories: 111
Carbohydrates: 23g
Protein: 2.6g
Fibre: 1.8g
Pasta
'A good alternative to rice and very versatile,' says McGregor. Like rice, whole grain varieties offer more fibre and nutrients, while traditional white pasta provides plenty of carbohydrates needed for pre-race fuelling.
Nutrition stats (per 100g cooked):
White pasta
Calories: 131
Carbohydrates: 25g
Protein: 5g
Fibre: 1.5g
Whole grain pasta
Calories: 124
Carbohydrates: 26g
Protein: 5.5g
Fibre: 6g
Quinoa
'Not only a good source of complex carbohydrates but also protein, making this a great option for recovery,' says McGregor. 'Try serving with roasted vegetables and feta cheese.'
Quinoa is a complete protein, which means it contains all nine of the essential amino acids needed for muscle repair and regrowth. It's gluten-free, too.
Nutrition stats (per 100g cooked):
Calories: 120
Carbohydrates: 21g
Protein: 4g
Fibre: 2.8g
Potatoes
'Sweet potatoes, or the humble white potato, are both great options for pre- or post-run,' says McGregor. A rich source of vitamins A and C, sweet potatoes provide easily digestible carbohydrates that can help replenish glycogen stores quickly.
Bake, mash or boil them, and pair with a protein source for a recovery boost post-run.
Nutrition stats (per large sweet potato, about 180g):
Calories: 162
Carbohydrates: 37g
Protein: 4g
Fibre: 6g
Nutrition stats (per large baking potato, about 300g):
Calories: 278
Carbohydrates: 63g
Protein: 7g
Fibre: 5g
Bananas
'A medium banana provides 25g of carbohydrate,' advises McGregor, 'which isn’t loads, but does make it a good option as a top-up carb snack or even an early morning run option when you can’t face porridge or toast.'
Bananas are also easy to digest and packed with potassium, which can help prevent muscle cramps. Add them to smoothies or porridge for an extra hit of energy in the morning.
Nutrition stats (per medium banana):
Calories: 105
Carbohydrates: 27g
Protein: 1.3g
Fibre: 3.1g
Dried fruit
'Similar to bananas, dried fruit can be a good high-carb top-up snack,' says McGregor, 'but caution needs to be taken about how much you consume. The high fructose and fibre content can lead to GI distress if consumed in large quantities.'
Nutrition stats (per 100g):
Raisins
Calories: 299
Carbohydrates: 79g
Protein: 3.1g
Fibre: 3.7g
Dried apricots
Whole grain pancakes
'These are a great alternative to toast pre-run,' says McGregor. Whole grain pancakes can be made easily and jazzed up with various toppings like bananas, nut butter or yogurt.
As the name suggests, they're made from whole grain flour that not only provide carbs but also a good dose of filling fibre and other runner-friendly nutrients. Prepare them ahead of time and store them in the fridge or freezer.
Nutrition stats (per 100g cooked):
Calories: 220
Carbohydrates: 40g
Protein: 7g
Fibre: 5g
You Might Also Like
