High Carb Foods for Runners

Being human beings, all of us need a certain level of nutrition and water, to keep our bodies functioning appropriately. There are 5 main nutrients which are required by our body for the functioning and carry out the metabolism. These are proteins, carbohydrates, fats, vitamins and minerals in the adequate amount along with lots of water. When you are a runner, you need a healthy body, a strong built and extreme stamina for superb performance.

You need to be strong enough to run for hours without losing your pace and for this you need to have the right nutrition in adequate amount, with a well hydrated body. Therefore, a runner's plan would include rigorous exercise as well as running workouts and to keep up with this the diet should be enriched with the 5 essential nutrients. In the coming up paragraphs, we have put together some high carb foods for runners, which would help in improving the metabolism of their body.

High Carb Foods for Running

According to specialists, there are about 40 nutrients which are needed by a runner's body and these are classified into the 5 nutritional categories mentioned in the above paragraphs. These nutrients are not produced in the body, they are consumed through the foods but are broken down by the cells in the body. After they are broken down, they are used by the body for the various functions. Among these 5 nutrient classes, the body requires about; 20% proteins, 30% fat and 50% of carbohydrates.

These energy foods for running are direct administrations of sugars and starch which are very easy to metabolize into energy and thus, they should be consumed more. Since, there is an immense requirement of energy by a runner's body, carbohydrate foods are the most crucial in their diet. Read into the coming up paragraphs for some high carb foods for runners.

Whole Wheat
Whole wheat is extremely rich in carbohydrates, mainly starch. Starch is effectively broken down to glucose, through various enzymes. This glucose is directly used as energy and thus carbs are very important for the provision of constant glucose to the runner's body. There are many preparations of whole wheat grains such as breads, pastas, donuts, beagels etc., which can be eaten every day to keep up the levels of direct starch in the body. You can eat whole wheat bread sandwiches or two slices of toasted bread for at least two meals of the day. This could equal to 37 gms of cooked whole wheat pasta or spaghetti with a sauce or meat that is rich in protein.

Oatmeal
Among the list of high carbohydrate foods, plain cooked oatmeal or milk soaked oatmeal, includes about 150 calories which is enough to last till the next meal is consumed. There are about 32 gms of carbohydrates and 4 gms of fiber which are obtained and thus, having this as your daily breakfast with other additions such as yogurt, milk and fruits could be very healthy. It is also said, that one bowl of oatmeal before a race could give you a good amount of energy and keep you filled for about 4 hours. Oatmeal can be used to prepare cookies, pies, and other delicious preparations, which are more convenient to consume instead of a bowl of cereal.

Lentils
There are various types of lentils which are used as the best sources of carbohydrates for any runner's diet. This is because these are types of pulses which are rich in carbohydrate, protein and fibers. A cup of cooked lentils provide about 229 calories and various other nutrients such as phosphorous, iron, manganese, vitamin B1, etc. The fibers present in the lentils prevent the blood sugar to shoot up immediately after a meal and provide enough time for the carbohydrate to metabolize into energy. Lentils such as red and green grams, chickpeas, masoor and laird can be included in high carb meals with brown rive, bread and pastas, or in salads.

With this information about some high carb foods for runners, hope you have benefited. Thus, include these foods in your diet and give your body what it deserves.