What runners eat and how much it directly affects how they run, and how effective their workouts are. Let's find out in this article.

A runner's diet should include carbohydrates, which are the "fuel" that provides the athlete's body with energy for a quality workout. 11 best sources of healthy carbs for runners Be sure to include them in your diet!

More Carbohydrates, More Effective Workout

Both professional athletes and amateurs know that it is better not to eat fatty foods before running. They take a long time to digest because heaviness in the stomach because of them running becomes hard and uncomfortable. Complex carbs, on the other hand, are just what you need to eat a few hours before your workout.

The fact is that the muscles of runners, especially those who train intensively, rapidly consume glycogen (the body's energy reserve). The level of which is directly related to endurance. When the muscle glycogen stores are depleted, the person begins to feel tired. 

Naturally, there can be no effective training in this case. Complex carbohydrates are just what you need to increase your glycogen levels before a race, and therefore your endurance.

What Slows Down A Runner?

Many people do not know that consuming alcohol directly affects a runner's performance. Ethyl Alcohol causes dryness, running also causes sweating. Due to this extreme loss of fluid from the body, a runner suffers.

Moreover, it also increases the heart rate of the consumer. It has serious implications for a runner because it can lead to a stroke. But do not worry; there is a solution for you.

The specialized addiction treatments can cure your addiction problem and help you become a good runner again. The recovery of a runner takes more time. So you should see a specialist as soon as possible.

The Best Carbohydrate Sources

1- Whole Grain

When processing cereals, the shell and germ are removed. And this leads to the loss of valuable vitamins, minerals, and fiber. The embryos are still rich in healthy fats and vitamin E. Valuable shells are removed, since this way the grains are easier to chew, they taste softer.

Whole grains are barley, millet, and wheat. From them, you can cook porridge. Whole grains are intimidating to some because they find them taste too rough. If you are not yet accustomed to this taste, then it is not necessary to eat them in their pure form. So, they can be added to salads or mixed cereals with each other, making pilaf.

2- Rice Mix

One of the healthiest types of rice is wild, containing healthy carbohydrates, low in calories, and high in fiber. However, not everyone can use it in its pure form, as they are used to white polished rice. In this case, you can make a rice mixture from wild, brown, brown, and white rice.

3- Honey

Honey is not only a useful carbohydrate, but also contains vitamins (mainly of the B group), enzymes, and minerals. A unique feature of honey is that the vitamins in it are not destroyed, as is the case with most products, but are preserved almost without a loss for several years.

4- Bread

People, who try to lead a healthy lifestyle, are often afraid to eat bread. However, among the bread that is sold in the store, you can find it wholesome and healthy. 

For example, bread is made from whole grain flour. On the packaging, it can be identified by the name. The shells practically do not get into the flour of the first and highest grade. Another healthy type of bread is sourdough, as it contains probiotics.

5- Banana

A banana snack is both tasty and healthy. Bananas are easy to digest and are rich in healthy carbohydrates and potassium. It improves bowel and heart function. Bananas are the perfect pre-run or post-workout snack. Add protein to banana to boost muscle recovery.

6- Asparagus Beans 

Asparagus is not only a source of carbohydrates but also vitamins and fiber. It is easy to digest and satiates well. You can combine it with meat dishes, and seafood.

Asparagus beans, in addition to carbohydrates, are rich in vegetable protein. It has low-calorie content, while quickly satisfying hunger and giving a long-lasting feeling of fullness.

7- Durum Wheat Pasta

Durum wheat products are some of the best sources of carbohydrates. Besides, they are rich in minerals, protein, and fiber, have a low glycemic index, and retain their shape after cooking.

Such a paste is exactly the kind of complex carbohydrates that runners need. They provide a longer and slower energy supply, which means they increase endurance and make training more productive.

8- Oatmeal

Traditional, water-boiled, coarse oatmeal is the best breakfast for those days when you're planning your morning run. Since it contains more complex carbohydrates and extremely little protein required by the body after waking up, it is better to add a protein product to the oatmeal. 

For example, a slice of cheese, cheese-cakes, an omelet, and a slice of the boiled breast can be added. Remember to use "healthy" oatmeal with coarse flakes or whole grains.

9- Vegetables

Broccoli, parsnips, cabbage, onions, radishes should be present in the diet of people who play sports. They are excellent plant-based sources of carbohydrates with a near-zero glycemic index.

10- Natural Yogurt With Fruit

Many runners will be surprised to learn that plain, unflavored yogurt is a good source of healthy carbs. It is also beneficial because it contains probiotics that help protect the immune system. To enhance the complex carbohydrate content, yogurt can be supplemented with honey and fruit.

The fruit is an obvious source of carbohydrates and a great way to get "quick" energy. But for runners, low-glycemic, low-fiber fruits are more beneficial. These include pear, raspberry, cherry, apple, orange, and plum.

Summing Up

As you can see, there are a variety of foods that can be healthy and wholesome substitutes for muffins and flour dishes for runners and anyone involved in sports.