high carbs food

5 High-Carb Foods That Are Perfect for Runners

Carbohydrates are one of the energy sources used by runners and thus are important in the daily diet (without having to abuse them).

Carbohydrates we eat before running, serve to be stored as muscle and liver glycogen, and then be used as an energy source; those who eat after running, help to replenish  such reserves.

Thus, while each runner will have its specific energy needs (taking into account the volume and intensity of training), everyone will benefit from knowing which foods  provides high amounts of carbohydrates.

5 High-Carb Foods That Are Perfect for Runners

Next we will show you somo unprocessed foods that contain a lot of carbohydrates. So you can understand how powerful they can be these foods, it seems important to note that:

.- Sports drink: 355 ml you consume approximately 21 grams of carbohydrates.

.- Energy Gel: each gel with you consume approximately 21 grams of carbohydrates.

.- Energy gummies: if you eat four gummies you consume about 23 grams of carbohydrates.


A 136 grams potato  gives you 27 grams of carbohydrates. A perfect recipe for after running is mashed potatoes, so you will have carbs and the proteins from the milk and eggs; and prepare a perfect dish and then recover from a hard workout or competition.


Undoubtedly, the oats  is very convenient for long distance runners because of its many benefits (most notably its contribution of carbohydrates).

Thus, 100 grams of oatmeal contains nothing more and nothing less than 66 grams of carbohydrates.

To include oats in the diet of a runner, there are many possibilities; from consuming with milk or yoghurt; add to salads or make tasty dishes such as porridge.


Most runners know the banana for its contribution of potassium , an important electrolyte for performance.

However, in addition to minerals, banana collaborates with about 27 grams of carbohydrates.

The banana is perfect for runners, as they are easy to carry and add in any meal.


Another food rich in carbohydrates, is the sweet potato. Only 100 grams can help you with 27 grams of carbohydrates (2 sweet potatoes would give you 52 grams).

Sweet potatoes, like potatoes, are used to make a perfect recovery dish after training; do not waste it.


Brown rice is another great source of carbohydrate for runners and therefore should be included in your diet.

Only 100 grams of brown rice will give you 23 grams of carbohydrates.

Brown rice is the perfect complement to various foods, rice with tuna is our favorite because of the ease and speed with which we can prepare.

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