How Does Sugar Affect Running?

sugar
Not all sugar is created equal when it comes to sports performance. (Image: tycoon751/iStock/Getty Images)

Runners work hard at their sport, logging endless miles of speedwork, hills and long runs. Many runners work just as hard to maintain proper nutrition for sports performance, avoiding foods such as fat and sugar. However, sugar is the body’s preferred source of fuel for running. Eating the right types of sugar can improve your performance and give you the energy you need to go the distance.

Running Requires Sugar

Running predominantly uses carbohydrates as fuel. All of the carbohydrates that we eat are composed of sugars that are first turned into glucose in our blood and then stored in our muscles as glycogen. Glycogen provides fuel for aerobic activities such as running. To run long distances and achieve optimal performance, runners must top off muscle glycogen stores by eating a diet high in carbohydrates.

Sugars for Best Performance

There are three main types of sugar: Monosaccharides, including fructose found in honey and galactose found in mik; disaccharides, including sucrose, a combination of glucose and fructose which composes table sugar; lactose, the sugar found in milk composed of glucose and galactose; maltose, a product of starch digestion; and polysaccharides, or starches. Simple carbohydrates high in glucose will give you quick energy before running, since glucose can immediately be stored in muscles as glycogen.

Prerun Fuel

...

Foods such as fruits, potatoes and grains are high in glucose and provide runners with immediate prerun energy. While whole grains are an important part of a runner’s diet, the fiber in whole grains may be hard for some runners to digest before a workout. Therefore, runners may prefer to stick to white bread, rice or pasta as a prerun meal. Pair your carbohydrates with a small amount of fat and protein, such as peanut butter, for added satiety to power through your run. Avoid unhealthy sugars such as cookies, cakes and high-fructose corn syrup as these sugars can adversely affect running performance.

When and How Much to Eat

The timing and size of the preworkout snack will differ slightly for every individual, but a good rule of thumb is to eat about 150 to 200 calories an hour before running. If you’re going to be running for more than an hour, you may choose to bring sports gels or chews. These products are high in simple sugars to fuel you on the run without upsetting digestion.

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.