High Carb Foods for Runners

As 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 all the essential nutrients. Foods rich in carbohydrates help to improve the metabolism and provides energy.

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 foods 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.

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, bagels 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.

Plain cooked oatmeal or milk soaked oatmeal includes about 150 calories which are 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.

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, and laird can be included in high carb meals with brown rice, bread and pastas, or in salads.

Include these high carbs foods in your diet and give your body a better meal for best performance.