{"id":85453,"date":"2024-09-11T07:07:58","date_gmt":"2024-09-11T05:07:58","guid":{"rendered":"https:\/\/runlovers.it\/2024\/how-to-choose-the-right-carbohydrate-for-your-workouts\/"},"modified":"2024-09-11T07:08:20","modified_gmt":"2024-09-11T05:08:20","slug":"how-to-choose-the-right-carbohydrate-for-your-workouts","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2024\/how-to-choose-the-right-carbohydrate-for-your-workouts\/","title":{"rendered":"How to choose the right carbohydrate for your workouts"},"content":{"rendered":"<hr>\n<ul class=\"td-arrow-list\">\n<li><strong>Carbohydrates are essential for runners because they provide energy, but you have to know how to choose them depending on the type of training.<\/strong><\/li>\n<li><strong>Complex carbohydrates offer a steady energy release and are ideal for prolonged efforts, such as long-distance running.<\/strong><\/li>\n<li><strong>Simple carbohydrates provide immediate energy and help prevent energy dips, useful to take before, during and after training.<\/strong><\/li>\n<\/ul>\n<hr>\n<p>Carbohydrates are a runner&#8217;s best friend, not an enemy to declare war on.<br \/>\nFighting them is a battle that, over time, you are likely to lose.<br \/>\nJust like people, all carbohydrates are not the same.<br \/>\nEach type of carbohydrate has unique characteristics that make it more or less suitable depending on when you take it.<br \/>\nKnowing the difference between the different types of carbohydrates could be the key to your runs.<br \/>\nTry asking yourself if you would ever run barefoot, without a shoe to protect and support you.<br \/>\nSome people do, taking responsibility for it.<br \/>\nSimilarly, running without an adequate carbohydrate supply is possible, as long as you know all the consequences.         <strong>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.<\/strong>  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.<br \/>\nAn athlete needs continuous energy, both to fuel training and to recover properly.   <\/p>\n<h3 id=\"slow-and-steady-like-complex-carbohydrates\">Slow and steady, like complex carbohydrates<\/h3>\n<p>  I  <strong>Complex carbohydrates<\/strong> such as <em>oats<\/em>, <em>rice<\/em>, <em>pasta<\/em>, and <em>bread<\/em> (preferably whole grain) require slower digestion, during which energy is released a little at a time, making you feel full longer.<br \/>\nThis 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.<br \/>\nThis slow digestion allows for a steady release of energy.<br \/>\nFor this reason, complex carbohydrates are ideal for those involved in endurance sports such as running, especially over long distances.     <\/p>\n<h3 id=\"why-they-are-essential-for-runners\">Why they are essential for runners<\/h3>\n<p>  These carbohydrates are essential for runners because they provide a <strong>constant source of energy<\/strong> that is released slowly and helps keep energy levels high, preventing any energy dips.<br \/>\nNot to mention that what you consume during a workout or race needs to be reintroduced so you don&#8217;t risk finding yourself with an empty tank at your next run.<br \/>\nIn addition, complex carbohydrates are <em>rich in fiber<\/em>, <em>vitamins<\/em> and <em>minerals<\/em>, allies of good health and a healthy, well-functioning gut.    <\/p>\n<h3 id=\"fast-and-energetic-like-simple-carbohydrates\">Fast and energetic, like simple carbohydrates<\/h3>\n<p>  I  <strong>Simple carbohydrates<\/strong> such as a <em>banana <\/em>or other <em>fruit<\/em>, a <em>slice of bread<\/em> <em>with a teaspoon of jam<\/em> 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.<br \/>\nThere is thus a quick rise in blood sugar levels that provides <strong>ready-to-use energy.<\/strong>  <\/p>\n<h3 id=\"when-they-are-useful-for-runners\">When they are useful for runners<\/h3>\n<p>  Always. Before, during and after an effort.<br \/>\nWhen 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.<br \/>\nThey are also ideal to take during your longer runs, so you don&#8217;t risk energy dips.<br \/>\nGels, sports drinks, and even gummy bears are a much-needed source of sugars to keep you going when your sugar reserves (glycogen) are depleted.<br \/>\nIn 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.      <\/p>\n<h3 id=\"find-your-balance\">Find your balance<\/h3>\n<p>  Knowing and knowing how to choose the right carbohydrates is therefore crucial.<br \/>\nComplex carbohydrates provide a steady release of energy, making them ideal for fueling prolonged efforts.<br \/>\nSimple carbohydrates, on the other hand, provide a quick energy <em>boost<\/em> in times of need, when you don&#8217;t have time to spare, perfect whether before a workout or during or after intense exertion.<br \/>\nIncorporating 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.   <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Learn about and choose the right carbohydrates to fuel your workouts and recover better and faster<\/p>\n","protected":false},"author":62,"featured_media":85428,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":true},"categories":[15361],"tags":[17076,16179,18785],"powerkit_post_featured":[],"class_list":["post-85453","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition-en","tag-carbohydrates","tag-energy-en","tag-nutrition-and-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to choose the right carbohydrate for your 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