How runners use carbs to fuel themselves

Xavier Savage
May 7, 2020
2 min read

Runners use carbs to fuel their body during tough training days.

How runners use carbs as fuel

Glucose, is what carbs turn into in the body. The longer the duration of a run the more glucose your body uses.

Your body can store enough glycogen, to last about 90 minutes during tough bouts of exercise. Your brain prefers to use glucose to fuel itself.

In order to burn fat in the most effective manner, you need glucose.

Why runners carb load

Runners use carbs to “carb load” the idea behind it is that it fills your muscles and liver with glycogen.

If your and advanced runner you should eat 7-10 grams per pound you weigh. And if your a novice 4-7 grams per you per pound of body weight. Ideally you may do it 1-3 days before a race, its up to you.

Right before a race, eat easily digestible carbs like pancakes, and pasta.

Before exercising eat a high carb meal like chicken and pasta. Ideally yo want this meal to be 3 to 4 hours before exercising.

How runners use carbs during and after a workout

Eating 30 minutes before a workout, may help. It may seem like you’re eating a lot of food, but we are really effectively fueling our bodies, to exercise and recover properly.

After a workout eat within 30-60 minutes to properly refuel yourself. During a workout you want to get in 8 ounces of a sport or carbs drink, and water.

I will post more methods for fueling and hydrating your body in the near future.