Carbohydrates and Runners: Friends or Foes? A Dietitian’s Perspective

Carbohydrates have been given a negative connotation over the years with low-carb diet trends emerging and exploding. Some of the diets in question include:  Adkins, keto, and paleo which many of us have heard about or even tried. But as a runner, these diets may be harmful for our bodies and performance. 

So what exactly is a carbohydrate? Carbohydrates are sugars, starches, and fibers.They are found in foods such as breads, pastas, rice, grains, cereal, fruit, vegetables, sweets, sports drinks, and so much more! All different types of carbohydrates will play an important role in a runner's diet. 

Carbohydrates are our body and brain's main source of “fuel” or energy. Without enough carbohydrates (energy) in our diet we can experience difficulty concentrating, brain fog, fatigue, headaches, and irritability. As for us runners, carbohydrates are of up-most importance as they are the preferred fuel source for endurance activities.

When we consume carbohydrates, such as a bowl of pasta the night before a long run, they are then broken down into simple sugars which may be used right away or stored for later use. Stored carbohydrates are primarily found in your muscles and liver. During long-distance running we often use our stored carbohydrates for energy - thanks to that bowl of pasta. When our stores are depleted this is when runners often “hit the wall”. To avoid this, we must consume adequate amounts of carbohydrates before, during, and after training!

Before a run, our main focus should be on simple carbohydrates as they are broken down quickly and can be used for immediate energy. Simple carbohydrates include: white bread, bagels, fruit, honey, and syrup. The amount of carbohydrates needed before a run may vary depending on the person and duration of the run - reach out to a dietitian for a more in depth analysis of your training needs!

Carbohydrates are also needed during a run when getting into longer distances - think over 60 minutes of running. This is to ensure that we are not running out of carbohydrates to use as fuel to prevent the dreaded “wall.” These carbohydrates should also be simple - think sports drinks, gels, chews, honey, syrup, applesauce, or even gummy candy! Consuming carbohydrates during a run will take practice to see what works best for your individual needs.

After a run it is important to replenish our energy stores with carbohydrates. Our post-run nutrition needs to contain a significant amount of carbohydrates for this reason. Great sources of carbohydrates after a run would be chocolate milk, bagels, potatoes, pasta, and rice. 

The amount of carbohydrates needed differs from person to person based on body composition, activity levels, and more. It is best to meet with your Kansas City based dietitian to ensure you are getting adequate amounts of carbohydrates to maximize your running potential!

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About the Author

Cameron Mottet is a registered dietitian, owner of Thrive Nutrition Kansas City, and is licensed in Missouri, Kansas, and New York. Cameron earned her bachelor’s degree in Human Environmental Science, majoring in Human Nutrition and Hospitality Innovation with an emphasis in Dietetics from the University of Arkansas in 2019. During this time Cameron was an intern for the KC Royals minor league baseball team. She then received her master’s degree in Medical Dietetics and completed her dietetic internship at Saint Louis University in 2020. Cameron passed her Registered Dietitian Exam in 2020 allowing her to start her journey in helping individuals achieve new health goals relating to performance nutrition and weight management. Cameron has been practicing dietetics for nearly 4 years with her main experience being in weight management and is now a Board Certified Specialist in Obesity & Weight Management (CSOWM). 

Although weight management is Cameron’s main expertise, performance nutrition is her passion. As an avid runner with experience running 13 half marathons and 1 full marathon, Cameron loves to work with other runners and athletes to help them improve their nutrition and reach their goals. Outside of work, Cameron also enjoys spending her free time lifting weights, country swing dancing, cooking and baking, and traveling!