- Carbohydrates are essential for runners because they provide energy, but you have to know how to choose them depending on the type of training.
- Complex carbohydrates offer a steady energy release and are ideal for prolonged efforts, such as long-distance running.
- Simple carbohydrates provide immediate energy and help prevent energy dips, useful to take before, during and after training.
Carbohydrates are a runner’s best friend, not an enemy to declare war on.
Fighting them is a battle that, over time, you are likely to lose.
Just like people, all carbohydrates are not the same.
Each type of carbohydrate has unique characteristics that make it more or less suitable depending on when you take it.
Knowing the difference between the different types of carbohydrates could be the key to your runs.
Try asking yourself if you would ever run barefoot, without a shoe to protect and support you.
Some people do, taking responsibility for it.
Similarly, running without an adequate carbohydrate supply is possible, as long as you know all the consequences. Carbohydrates represent the base of the food pyramid, and as such should never be missing from any diet, all the more so in that of an athlete. You may decide to distribute them in larger or smaller amounts throughout the day, depending on your personal needs or goals, but they should never be lacking in a healthy, balanced diet.
An athlete needs continuous energy, both to fuel training and to recover properly.
Slow and steady, like complex carbohydrates
I Complex carbohydrates such as oats, rice, pasta, and bread (preferably whole grain) require slower digestion, during which energy is released a little at a time, making you feel full longer.
This is made possible by the fact that chains composed of sugar molecules are longer and, for this reason, take longer to break down and complete digestion.
This slow digestion allows for a steady release of energy.
For this reason, complex carbohydrates are ideal for those involved in endurance sports such as running, especially over long distances.
Why they are essential for runners
These carbohydrates are essential for runners because they provide a constant source of energy that is released slowly and helps keep energy levels high, preventing any energy dips.
Not to mention that what you consume during a workout or race needs to be reintroduced so you don’t risk finding yourself with an empty tank at your next run.
In addition, complex carbohydrates are rich in fiber, vitamins and minerals, allies of good health and a healthy, well-functioning gut.
Fast and energetic, like simple carbohydrates
I Simple carbohydrates such as a banana or other fruit, a slice of bread with a teaspoon of jam are quicker to digest, absorb and then use in the form of energy because they are made up of shorter sugar chains, thus more easily broken down.
There is thus a quick rise in blood sugar levels that provides ready-to-use energy.
When they are useful for runners
Always. Before, during and after an effort.
When you need an energy boost before you start running, without risking weighing yourself down or starting your workout on an empty stomach, simple carbohydrates are what you need.
They are also ideal to take during your longer runs, so you don’t risk energy dips.
Gels, sports drinks, and even gummy bears are a much-needed source of sugars to keep you going when your sugar reserves (glycogen) are depleted.
In post-running recovery after a particularly grueling workout, combining simple carbohydrates with a share of protein will kick-start the recovery process, allowing you to quickly replenish glycogen stores while also promoting muscle repair through the work of protein.
Find your balance
Knowing and knowing how to choose the right carbohydrates is therefore crucial.
Complex carbohydrates provide a steady release of energy, making them ideal for fueling prolonged efforts.
Simple carbohydrates, on the other hand, provide a quick energy boost in times of need, when you don’t have time to spare, perfect whether before a workout or during or after intense exertion.
Incorporating both strategically into your diet can make a difference not only in terms of performance, but also in overall well-being and for optimal recovery.