What’s the Deal with Carbs?
Carbohydrates have earned a bad reputation in recent years, as evidenced by the popularity of keto and other low carb diets. But are carbs actually so bad? As a runner, should you go low carb, or even cut these foods out completely?
Short Answer
Your body needs carbohydrates to thrive - especially if you’re a runner. For most adults, eating low carb does not equal healthy.
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Longer Answer
Your body relies on three key macronutrients: carbohydrates, protein, and fat.
Among these, carbohydrates are your body’s preferred fuel source. Your body breaks the carbohydrates in food down into glucose. Glucose is the main source of energy for all of our cells; the brain alone uses about 120 grams of glucose per day. When carbs aren’t needed for immediate energy, your body stores glucose in your liver and muscles in the form of glycogen.
Generally, 45-65% of a healthy adult’s total daily calories should come from carbohydrates.
Carbohydrates & Running
For runners, carbohydrates are also critical for optimal performance and recovery.
As exercise intensity increases, so does the body’s reliance on energy from carbs. And carbohydrates (as glucose and glycogen) are the body’s predominant fuel source during prolonged exercise, like running.
The body’s glycogen stores are limited, though. If you’ve ever “hit the wall” or “bonked” during a marathon, you’ve experienced what it feels like to deplete your glycogen stores. Your body simply didn’t have the right fuel mix to keep going.
Some good news: well-trained muscles can actually adapt to store more glycogen, helping you to perform better. And, for runs that are 60+ minutes, fueling with 30-60g of carbohydrates per hour can help keep you going.
Effects of Cutting out Carbs
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Without enough carbohydrates, your body and brain are forced to rely on fat and protein for energy. This “backup” fuel system isn’t as efficient, and depending on it can leave you feeling tired, sluggish, and foggy, whether you’re a runner or not.
Cutting out carbs can also mean missing out on important nutrients, like key vitamins, minerals, and fiber.
Additionally, if your carbohydrate intake is too low, your body can’t recover properly from athletic training. Your performance is likely to suffer, and you may even lose muscle as your body turns to protein as an alternate fuel source.
Quality Matters
We’ve established that carbohydrates are an essential part of a healthy diet for runners and non-runners alike. However, this doesn’t mean that all carbs are created equal.
In fact, the type and quality of carbohydrates that you choose to eat matters. A lot.
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The healthiest carbohydrates are typically whole and minimally processed foods. In addition to providing carbs, these foods are rich in vitamins, minerals, fiber, and phytonutrients.
Some great nutrient-dense carbohydrate choices include:
Whole grains, like brown rice, oats, and 100% whole wheat pasta and bread
Fruit, like bananas, apples, and mangos
Starchy vegetables, like carrots, sweet potatoes, and beets
Legumes and beans, like chickpeas, kidney beans, and lentils
Dairy products, like 2% milk and yogurt
By contrast, highly-processed and refined carbohydrates tend to be low in nutrients and high in added sugar, salt, and/or saturated fat. These are the foods that give carbs a bad rap. A few common examples are white bread, pastries, sugary beverages, and french fries. Try to limit these foods in your everyday diet.
Bottom line
Eating enough carbohydrates is important for both general health and optimal running. Focus on filling your plate with more whole and minimally processed carbohydrates, like whole grains, fruits, vegetables, and legumes, rather than refined carbohydrates and added sugars.
-Laura
Disclaimer: Eat Run Thrive does not provide medical nutrition therapy or any nutrition advice aimed at managing or treating a medical condition or disease. Please consult a licensed healthcare professional for any medical concerns.
