Carbohydrates

Find out how to improve your performance and enjoyment of your longer runs by taking full advantage of the benefits of carbs

Words: Laura Hilton

Carohydrates aren’t all beige; swap bowls of pasta for hearty soups

The way we fuel our bodies before, during and after a long run can make a huge difference to our performance and comfort while we’re running. But knowing how to go about fuelling ourselves can be tricky, which is why we’ve put together this guide so that you can discover exactly how to get enough fuel on board to make sure you’re comfortable while you’re running, so that it’s even more enjoyable.

Carbohydrates: in a nutshell

Many runners know they make a difference to running performance, but confusion comes over which carbohydrates to choose, when to eat them and how much of them to eat. First thing’s first, then; what are carbohydrates?

Carbohydrates are one of the three essential macronutrients (the other two are fat and protein), and are defined as any food that, when broken down into its simplest form in the digestion process, takes the form of glucose (often referred to as sugars). Carbohydrates can further be divided into two groups: starchy carbohydrates; and fruit and vegetables.

Starchy carbohydrates are grain and potato-based foods, as well as numerous root vegetables, such as sweet potatoes and parsnips. When we consume carbohydrates, we’re often also consuming fibre and starch. Although both of these are important for energy, optimum health and good digestion, they’re not always preferable before a long run, but more on that later.