The Running Chef

Carbohydrates provide essential fuel. Yet that doesn’t stop fad diets from casting them as the pantomime villain, encouraging jeering crowds to boo and blame them for our weight gain. In truth, they team up with the other superheroes of nutrition, fats and proteins, to power the impossible.

Whether it’s the crisp crumb of freshly baked bread, the soft warmth of porridge on a winter’s morning, or a squeezy gel sucked out of exhaustion, carbohydrates fuel our activity, our recovery, and our lives.

Carbohydrates Explained: Quick vs Sustained Energy

Carbohydrates show up in many guises, but they all perform the same job. We turn simple and complex carbs into a sugar called glucose. If we don’t use this fuel, we store it in our muscles and convert it into glycogen for later use. This glycogen powers us through the 30km mark of a long, intense marathon, and along the last stretch of road to conquering our personal journey.

Simple Carbohydrates

Simple carbohydrates make a dramatic entrance and immediate impact. They are rapidly absorbed forms of energy you’ll find in fruits (fructose), milk (lactose), and honey (glucose). This is why runners swear by their favourite gels or carbohydrate chews. For distances like a half-marathon or shorter, I’ll often stick to gels. When I’m heading out for a long morning run, however, I like to mix it up with Haribo sweets for a mid-run pick-me-up as mental fatigue begins to creep in. Sometimes, I’ll stop for a cheeky lactose-filled flat white.

Take caution, though. Sugary sweets and chocolate bars offered during an ultra-marathon deliver instant energy and satisfaction. If I ate like that on a normal day, I’d find myself in the midst of a “sugar crash,” feeling flat and jittery as blood sugar spikes, then sharply drops. And that’s not to mention the likelihood of feeling hungry and overeating as the body responds to falling blood sugar levels, which increases the risk of weight gain and of incorrectly labelling carbohydrates as the bad guy.

Simple carbohydrates are called monosaccharides (single sugar molecules) or disaccharides (two linked sugars). For example, sucrose, the scientific name for table sugar, is composed of glucose and fructose. 

Complex Carbohydrates

Complex carbohydrates bring stability to a chaotic energy source. They work quietly, slowly releasing energy by maintaining blood sugar levels to avoid that dramatic crash. They’re found in whole grains such as oats, brown rice, and whole-grain bread; legumes (lentils and chickpeas); and starchy vegetables such as potatoes.

As I’ve grown as a runner, I’ve come to appreciate the benefits of eating more complex carbs. When I eat rice or pasta the night before, my runs feel easier and lighter than those that may involve heavier meals built around fattier or protein-heavy foods. My typical high-fibre oaty breakfast helps keep me feeling full even as my runs burn through over a thousand calories.

Complex Carbohydrates are polysaccharides, meaning they’re a chain of many linked sugars.

Why Our Performance Relies on Carbohydrates

For runners and endurance athletes, the body requires carbohydrates to fuel performance at higher intensities or for prolonged periods. We need carbohydrates before, during, and after training or a race to perform, delay fatigue, and recover effectively.

1. Energy Supply: During high-intensity efforts, such as races or tempo runs, the body demands more ATP, the primary energy molecule. To achieve this, the body shifts from fat oxidation utilised at easy efforts to carbohydrate metabolism, drawing on the muscles’ stored glycogen.  Poor furling before an event may rapidly deplete these stores, leading to fatigue and diminished performance.
2. Endurance Support: Glycogen is crucial for endurance activities lasting longer than 90 minutes. Long-distance runners strategically consume carbs before and during runs to delay fatigue and maintain a steady pace. This strategy, commonly known as carb-loading, comes in handy in the final stages of a marathon when underfuelled runners may otherwise give up.
3. Recovery Aid: Post-run carbohydrates replenish glycogen stores. When paired with lean proteins, muscle repair accelerates. Eating for recovery is especially important during high-intensity training blocks. Poor recovery is one of the major stumbling blocks athletes face, since it dampens performance and increases the likelihood of overuse injuries.

Good Carbs vs Bad Carbs: Is There Such a Thing?

Despite what the fad diets claim, there’s really no such thing as a “bad” carbohydrate. Nutritionists often label refined and highly processed carbohydrates as unhealthy because they’re lower in fibre, vitamins, and minerals. Without moderation, they might lead to overeating, energy crashes and the cycle of blaming those evil carbs for unwanted weight gain.

On the other hand, whole foods, fruits, and vegetables form a group of carbohydrates that some may label as “good.” These “good” carbohydrates provide steady, slow-release energy, helping to keep you full and energised throughout a busy day. While these healthier carbohydrates are great for maintaining blood glycogen levels, athletes may see greater benefits from simpler carbohydrates.

Used at the right moment, however, those sugary carbs boost our potential. For example, 15km into a half-marathon, legs weakening under the weight of the prospective PB, and at the aid station, you pick up a quick-releasing glucose-based gel. Those simple carbs are exactly what your body needs. They’re quick to digest, easy to absorb, and perfect for topping up blood glucose when intensity is high.

Diet culture has falsely cast carbohydrates as the villain. Of course, sugar, in large quantities, is something we should avoid. The brain runs primarily on glucose, so low-carb diets often lead to brain fog, irritability, cravings, a sense of running on empty, and a general disappointment in life. The result is failure to achieve both sporting and weight loss goals. So, cut your calories, not your carbs. I promise, you’ll be happier and healthier.

Where are all these “Good” Carbs?  

Wholegrains

Wholegrains are rich in fibre, which slows digestion, stabilises blood sugar, and provides a long‑lasting release of energy. They also deliver essential vitamins and minerals that support both health and performance. Sources of wholegrains include brown rice, quinoa, wholewheat pasta, wholewheat bread, and oats.

Fruits and Vegetables

Packed with vitamins and minerals, fruits and vegetables form the backbone of your 5-a-day. They also contain natural sugar, providing a quick-release energy source that avoids the mood swings and energy crashes of more refined sugars. Their high fibre content also helps deliver the sugar in fruits and vegetables more slowly into the bloodstream. Bananas are a powerhouse of carbs both before and during a race.

Legumes

Beans, lentils, and chickpeas offer superhero levels of complex carbohydrates, fibre, and protein. These slow-digesting carbs help maintain consistent energy levels and support muscle repair and recovery. Runners may benefit from feeling fuelled while eating less overall.

Starchy Vegetables

Potatoes, sweet potatoes, and squash are nutrient-dense, easily digestible sources of carbohydrates. They’re ideal for replenishing glycogen stores after intense physical activity. White potatoes, with their high starch content, provide quick-releasing carbohydrates. Unfortunately, this same starch content prevents their contribution towards your 5-a-day as they lack fibre and the other nutrients found in sweet potatoes and squash.

How to Incorporate Carbs into My Running Plan

Ignore the propaganda and the groupthink booing from the pantomime audience, because carbohydrates fuel your runs, support recovery, and keep you energised throughout the day. Here is a simple way to ensure you get enough carbs to keep you primed for longer bouts of activity.

1. Pre-Run: If possible, eat a carb-rich meal 2-3 hours before running so your body has time to digest and top up glycogen stores. I prefer early morning long runs, so I rarely have that luxury. My preference is for overnight oats with a banana. It’s gentle on the stomach, easy to digest, and gives me enough energy to get out the door.
2. During Runs: For runs longer than 60 minutes, quick-digesting carbs like energy gels, bananas, or sports drinks help maintain blood glucose levels and delay fatigue. Easily portable energy gels are my go-to, but lack substance when out for really long periods, which is why I use sweets when mental fatigue begins to set in. The key is to consume enough carbs consistently, and before you realise you need them.
3. Post-Run Recovery: After a long or hard run, your body is primed to replenish glycogen and repair muscle. A balanced snack or meal that includes carbs and protein, such as a banana and Greek yoghurt smoothie, often works better than trying to consume a full meal on an empty stomach. When I don’t eat after a long run, my energy levels dip more, and I crave fatty foods that I should probably avoid if I want to recover in time for a hard run a few days later.

Curtains Close

Carbohydrates aren’t the villain they’ve been made out to be. They’re the quiet, misunderstood anti-hero. They’re the fuel that gets us out of the door, carries us through the last miles of an intense race, and then helps us recover, ready to do it all over again. Whether it’s a bowl of oats at breakfast, a squeezy gel at 15km, or a humble banana, carbohydrates are the backbone of endurance. Without them, not much else is possible.