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Fueling Your Runs: Top Sources of Carbohydrates for Runners

Updated: Aug 31, 2023

Whole Grains, Carbohydrates
Fueling Your Runs: Top Sources of Carbohydrates for Runners

When it comes to fueling your runs, not all carbohydrates are created equal. The right sources can provide sustained energy and aid recovery. In this article, we spotlight the best carbohydrate-rich foods for runners.

1. Whole Grains

Whole grains like brown rice, oats, and whole wheat bread provide slow-release energy, helping to sustain you throughout your run.

2. Fruits

Bananas, oranges, and berries offer easily digestible carbohydrates, making them perfect for a pre-run snack or recovery meal.

3. Sweet Potatoes

Sweet potatoes are packed with complex carbohydrates, fiber, and vitamins, making them an excellent choice for endurance runners.

4. Legumes

Beans, lentils, and chickpeas offer a combination of complex carbs and protein, perfect for post-run recovery.

5. Quinoa

Quinoa is a high-protein grain, packed with all the essential amino acids and complex carbohydrates. It's an excellent energy source and helps muscle recovery.

6. Dairy

Milk and yogurt offer a blend of carbohydrates and protein, ideal for replenishing the body after a strenuous run.

Choosing the right carbohydrates can provide the energy you need to power your runs and aid in efficient recovery. By incorporating these food sources into your diet, you'll be fueling smarter for better performance.


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