Most runners know that carbohydrates have a place in the endurance athlete's diet. The human body uses carbohydrate-rich foods to make glucose, the fuel that provides energy. Glucose can be "burned" immediately by the body or stored away for later use in the liver and muscles. Carbohydrates can be broken down into simple carbohydrates and complex carbohydrates; both can be good for the athlete. According to elite coach Chris Carmichael, runners should eat approximately 60 percent to 70 percent carbohydrates, depending on the stage in a training cycle.
Complex Carbohydrates Explained
Complex carbohydrates are found in foods with dietary fiber and/or starch -- all of this is good for a runner's diet. Starch is found in a wide range of foods including certain vegetables like beans, potatoes and corn, along with breads, cereals and whole grains. Fruits, vegetables and whole grain foods are also a source of dietary fiber. Complex carbohydrates take longer to digest, keeping you satiated longer and are stored in the muscles as glucose for use later. According to MarathonPal.com, the human body can store enough glucose in the muscles for about two to three hours of exercise. After this point, the runner will hit the proverbial wall without enough glucose in the blood to supply energy to the brain and body.
Choosing Complex Carbohydrates
Choosing complex carbohydrates is easy, as all complex carbohydrates are good for you. A runner's daily diet should focus on complex carbohydrate that include a variety of fruits, dark green and orange vegetables, legumes and whole grain foods. The Department of Health and Human Services recommends making at least one-half of your grain choices "whole." To determine if a healthy-seeming store-bought item is actually a whole complex carbohydrate, look for the first food listed on the ingredient list to be a complex carbohydrate such as whole wheat, brown rice, quinoa, buckwheat, oatmeal, whole rye, bulgur, sorghum, whole grain barley, popcorn, millet or wild rice.
Simple Carbohydrates Explained
Simple carbohydrates are sugars found naturally in foods, such as the fructose that sweetens fruits or the lactose in milk. Simple carbohydrates also include the added sugars found in processed foods such as soft drinks, bakery items, condiments, candies and other items purchased off the grocery store shelves. The "added" sugar in foods is what typically gives a carbohydrate the label "refined" or "bad." But, because the runner's body can use up glucose stores during endurance activities, the use of these simple carbohydrates can actually be good for your performance -- even some of the foods with added sugar.
Choosing Simple Carbohydrates
Because simple carbohydrates are digested into quick energy, many runners like to put a little fuel in the tank by taking in an energy bar, gel or sports drinks in the hour before exercise. These sports snacks are convenient and many are fortified with other nutrients that the athlete loses during strenous exercise. More natural simple carbohydrates such as a banana, squirt of honey or fruit smoothie also provide the same effect. When choosing your simple carbohydrate, make sure it isn't laden with fat -- a runner needing energy won't get it from fat. If you are planning to run longer than 75 minutes, dietitian and elite runner Jackie Dikos encourages runners to begin refueling with simple carbohydrates well before fatigue sets in. She suggests consuming approximately 100 to 250 calories of carbohydrates in the form of sports drink, gel or even candy as you get 30 to 60 minutes into a long workout or race.
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