When it comes to running long distances, carbohydrates are an essential fuel source for your body. During an endurance run, your body will use stored carbohydrates (glycogen) in your muscles and liver for energy. It’s important to consume carbohydrates before and during your run to maintain your glycogen stores and prevent fatigue.

The amount of carbohydrates you need during a run depends on the duration and intensity of the exercise, as well as your body weight and individual needs. As a general guideline, it’s recommended to consume between 30 to 60 grams of carbohydrates per hour of exercise. For longer runs, you may need to consume more carbohydrates to maintain your energy levels.

Here are some whole foods that are great sources of carbohydrates for endurance runners, along with the amount of carbohydrates they contain:

• Dates: 1 Medjool date contains approximately 18 grams of carbohydrates. They’re a great option for a pre-workout snack or to fuel during a long run. You can also easily pack them in your running gear for a quick energy boost on the go.
• Bananas: 1 medium banana contains approximately 27 grams of carbohydrates. They’re a great source of quick energy and easy to digest, making them a great option for a pre-run snack or to fuel during a run. You can slice them up and mix with some nut butter for a tasty and energizing snack.
• Potatoes: 1 medium baked potato contains approximately 37 grams of carbohydrates. They’re a great source of complex carbohydrates, which can provide sustained energy for your runs. Plus, they’re also a good source of vitamin C and potassium, which can help support your immune system and muscle function.

Incorporating these whole foods into your diet before and during your run can help fuel your performance and maintain your glycogen stores. Remember to consume carbohydrates throughout the day, not just in one sitting, to help maintain steady blood sugar levels and provide a constant source of energy for your body. Happy running!