The Running Chef

Carbohydrates often find themselves at the centre of nutritional debates, but the importance of carbohydrrates cannot be overstated. As a runner and a chef, I’ve come to appreciate the importance of carbohydrates in fuelling physical performance and my everyday energy needs. But what are carbohydrates, why do they matter, and how do they impact athletic performance and daily living?

What Are Carbohydrates?

Carbohydrates are one of the three macronutrients, alongside proteins and fats, that provide the body with energy. When we eat, our digestive system breaks carbohydartes down into glucose, which fuels the body’s functions. Our body stores excess glucose as glycogen for later use, especially during physical activity. The muscles and liver store these glycogen reserves.

Carbohydrates can be found in a variety of foods and are broadly classified into two main types:

Simple Carbohydrates

Simple Carbohydrates are quick-digesting sugars found in foods like fruits, honey, milk, and refined products such as sweets and pastries. These sugars, monosaccharides and disaccharides, are rapidly broken down into glucose, providing a quick but short-lived energy boost. However, consuming these carbs in isolation can lead to energy spikes followed by crashes.

Monosaccharides literally means “one sugar.” 

Complex Carbohydrates

Complex carbohydrates consist of longer chains of sugar molecules called polysaccharides and take longer for the body to digest. They are in whole grains, vegetables, legumes, and starchy vegetables such as potatoes. The slower digestion of complex carbs results in a more gradual release of glucose into the bloodstream, providing a steady and sustained energy supply. Additionally, many complex carbs contain fibre, which supports digestion and helps regulate blood sugar levels.

The Role of Carbohydrates in Performance

For runners, carbohydrates are the ultimate fuel source before, during, and after training or an event. Here’s why.

1. Energy Supply: During high-intensity activities like running, your body relies on glycogen stores for quick and efficient energy. Without adequate carbohydrate intake, these stores deplete rapidly, leading to fatigue and diminished performance.
2. Endurance Support: Glycogen is crucial for endurance activities. Long-distance runners who strategically consume carbs before and during runs can delay fatigue and maintain a steady pace. This strategy is commonly known as carb-loading. 
3. Recovery Aid: Consuming post-run carbohydrates helps replenish glycogen stores and supports muscle recovery, especially when paired with protein.

Everyday Importance of Carbohydrates

While carbohydrates are essential for runners, they’re equally crucial for non-athletes. Carbohydrates not only help us run for longer but also provide the following benefits. 

1. Fuel the Brain: The brain runs primarily on glucose. When we don’t consume enough carbohydrates or follow a low-carb diet, we may begin to experience brain fog, which can result in difficulty concentrating and mood swings.
2. Support Daily Activities: From walking to work to playing with your kids, carbs provide the energy needed for us to live a happy and healthy lifestyle.
3. Aid Digestion: Many complex carbs, like whole grains and vegetables, are rich in fibre. Fibre is an essential nutrient as it supports a healthy digestive system.

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

It’s important to note that no carbohydrate is inherently “bad.” While some carbs, like refined sugars and highly processed foods, are often labelled unhealthy, they can still serve a purpose in specific contexts, such as quick energy during intense physical activity. However, these foods typically lack the fibre, vitamins, and minerals found in nutrient-dense carb sources, which makes them less beneficial for overall health and sustained energy.

“Good carbs” include whole grains, fruits, vegetables, and legumes, which provide steady energy and essential nutrients. Refined carbs, however, can be helpful in specific situations—such as providing quick energy during intense physical activity—but should be consumed in moderation.

Where to find the best Carbs? 

Understanding how different carbs affect your body allows you to make informed choices that suit your lifestyle and goals. But where can I find the best sources of carbohydrates?

• Whole Grains: Brown rice, quinoa, whole wheat bread, and oats are excellent sources of energy and nutrients. These carbs are rich in fibre, which slows digestion, stabilises blood sugar levels, and provides long-lasting energy. They also contain essential vitamins and minerals that support overall health and athletic performance.
• Fruits and Vegetables: Packed with vitamins, minerals, and natural sugars, fruits and vegetables provide a healthy, nutrient-dense source of carbohydrates. The natural sugars in fruits deliver quick energy. At the same time, their fibre content ensures a steady release of glucose into the bloodstream.
• Legumes: Beans, lentils, and chickpeas offer complex carbs, protein, and fibre. These slow-digesting carbs help maintain consistent energy levels and support muscle repair and recovery, making them an excellent choice for runners.
• Starchy Vegetables: Potatoes, sweet potatoes, and squash are nutrient-dense carb options that provide a rich source of vitamins, minerals, and antioxidants. These carbs are easily digestible and ideal for replenishing glycogen stores after intense physical activity.

How to Incorporate Carbs into My Running Plan

1. Pre-Run Meal: Consume a carb-rich meal 2-3 hours before running. For example, oatmeal with fruit or a whole-grain bagel with peanut butter.
2. During Runs: For runs longer than 60 minutes, consider quick-digesting carbs like energy gels, bananas, or sports drinks.
3. Post-Run Recovery: Replenish glycogen stores with a balanced snack or meal that includes carbs and protein, such as a banana and Greek yoghurt smoothie.

Learn to Embrace the Importance of Carbohydrates

Carbohydrates are more than just a macronutrient—they are the fuel that powers your runs, supports recovery, and energises your daily life. By understanding their role and choosing the right types, you can optimise your performance as a runner and maintain overall well-being. So, embrace the carbs, cook with creativity, and let them power your journey—both on the track and in the kitchen!