Carbs provide fuel for long runs.
Carbohydrates offer the most readily available source of energy for muscles during high-intensity exercise, making them a must-have food for runners. They are stored in muscles as glycogen, the primary fuel runners need to keep moving. Once glycogen stores are depleted, so is your energy. Runners should skip the simple carbs found in many processed foods, which are often high in fat and sugar. For a long-lasting energy source, opt for complex carbs.
Fruit
Fresh fruits are excellent sources of complex carbohydrates, fiber and a wide range of vitamins and nutrients. Bananas provide approximately 31 grams of carbs each, and berries offer carbs along with body-cleansing antioxidants. Dried fruits like apricots and plums offer a quick source of carbs, but be sure to eat in moderation, as these contain concentrated amounts of the fruit sugar fructose.
Vegetables
In addition to carbs, leafy greens like lettuce, spinach, kale and wheat grass include minerals, phytonutrients, fiber and vitamins in high quantities to enhance your overall health. Broccoli, cauliflower and cabbage contain complex carbs along with diindolylmethane, a phytonutrient that helps rid the body of excess estrogen, freeing up testosterone to help build muscle. Legumes like beans and lentils provide an excellent source of carbs as well as protein.
Whole Grains
Whole grains like brown rice, whole wheat, oats and buckwheat are a top source of healthy carbs and fiber. The less processed your grains are, the better, so read labels carefully--the whole grain should be the first ingredient listed. Choose brown rice over white rice, whole wheat pasta over white pasta and steel-cut oatmeal over the more common processed varieties. Some lesser known whole grains that provide healthy sources of fiber and carbs include bulgur, a Middle Eastern staple; and protein-rich quinoa, a South American favorite that is similar to couscous.
Sports Drinks and Energy Bars
While less-processed natural sources of carbs are preferred, busy runners can turn to sports drinks and energy bars as quick sources of energy. Most sports drinks contain a combination of carbohydrates, sugars, salt and electrolytes, which replenish minerals lost while sweating. Look for drinks that are low in sugar and drink them in moderation. Similarly, eat energy bars in moderation and look for brands that are low in sugar and sugar alcohols and contain 25 to 40 grams of carbohydrates.
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