What Kind of Carbs Are Good for Running? A Runner's Fuel Guide

October 20, 2025 •

3 min read

Carbohydrates are the body's primary and most efficient source of fuel, especially during higher-intensity and long-duration activities. Understanding what kind of carbs are good for running and when to consume them is critical for maximizing your energy, endurance, and recovery.

Quick Summary

A runner's diet should strategically incorporate different types of carbohydrates for optimal performance. Complex carbs provide sustained energy for daily training, while simple, fast-digesting carbs are crucial for immediate energy bursts during intense runs and for accelerating post-exercise recovery.

Key Points

Strategic Timing: The optimal carbohydrate choice depends on when you are eating relative to your run, utilizing complex carbs for sustained energy and simple carbs for quick boosts.
Complex Carbs for Glycogen Storage: Found in whole grains, starchy vegetables, and legumes, complex carbohydrates build long-term glycogen stores essential for endurance activities.
Simple Carbs for Immediate Energy: Fast-digesting carbs from sources like fruit, energy gels, and sports drinks are best for fueling immediately before and during a long, intense run.
Recovery with a Carb-Protein Mix: Consuming a combination of carbs and protein within 30-60 minutes post-run is crucial for replenishing muscle glycogen and repairing tissue.
Practice and Personalize: Always test new fueling strategies during training runs to determine what works best for your body and to prevent gastrointestinal issues on race day.
Low Fiber for Race Day: To minimize the risk of stomach upset during a race, opt for lower-fiber carb sources during the final carb-loading days.
Hydration is Key: Remember to consume water or a sports drink with your carbohydrates, especially during long runs, to aid digestion and stay hydrated.

The Central Role of Carbohydrates for Runners

Carbohydrates are the body's primary fuel source, broken down into glucose for immediate energy or stored as glycogen in muscles and the liver. These glycogen stores are vital for runners during prolonged exercise, and their depletion can lead to fatigue, known as "hitting the wall". Proper carbohydrate intake helps manage these stores for consistent performance.

Simple vs. Complex Carbs: The Difference Explained

Carbohydrates are categorized by their chemical structure and digestion rate, influencing when they are best consumed.

The Power of Complex Carbohydrates

Complex carbohydrates, or polysaccharides, are long chains of sugar molecules that digest slowly, offering a sustained energy release. They are also typically rich in fiber, vitamins, and minerals.

Examples of Complex Carbs:

Whole grains (oats, brown rice, quinoa)
Starchy vegetables (sweet potatoes, potatoes)
Legumes (beans, lentils)
Whole-wheat bread and pasta

These are excellent for daily nutrition and meals consumed several hours before a long run for lasting energy.

The Speed of Simple Carbohydrates

Simple carbohydrates (monosaccharides and disaccharides) have one or two sugar molecules, allowing for rapid digestion and a quick energy boost.

Examples of Simple Carbs:

Fruits (bananas, berries, dried fruits)
Sports drinks
Energy gels and chews
White bread, white rice, pasta
Honey

Simple carbs are ideal for immediate energy needs, such as right before or during intense or long runs.

Comparison of Carb Types for Runners

This table illustrates the different roles simple and complex carbohydrates play in a runner's diet.


Feature	Simple Carbohydrates	Complex Carbohydrates
Digestion Speed	Fast, quick absorption.	Slow, sustained release.
Best for Timing	Before (close to run), during, and immediately after exercise.	Daily diet and pre-run meals (2-4 hours before).
Primary Purpose	Immediate energy boost and glycogen replenishment.	Long-term glycogen storage and sustained energy.
Fiber Content	Generally lower, which can prevent gastrointestinal distress during runs.	Higher, which is great for overall health but can be problematic during a run.
Examples	Bananas, energy gels, sports drinks, white bread.	Oats, sweet potatoes, brown rice, quinoa.

Timing Your Carb Intake: Before, During, and After a Run

Pre-Run Fueling

Pre-run fueling depends on the run's length and intensity. A small simple carb snack like a banana is suitable for short runs. For longer efforts, a meal of easily digestible complex carbs with lower fiber 2-4 hours prior is recommended. Examples include oatmeal or rice with lean protein.

During the Run

For runs over 60-75 minutes, consuming 30-60 grams of simple carbohydrates per hour (up to 90g for ultra-distance) helps maintain blood glucose and delay fatigue. Sources include sports drinks, gels, or easily carried whole foods.

Post-Run Recovery

The 30-60 minutes after a run is key for replenishing glycogen stores. A recovery snack or meal should combine carbohydrates and protein, often in a 3:1 ratio, to aid energy restoration and muscle repair. Chocolate milk, fruit and yogurt smoothies, or a bagel with peanut butter are good options.

Practical Examples for Your Running Diet

Daily Foundation: Incorporate complex carbs like brown rice, quinoa, and sweet potatoes into daily meals to maintain glycogen levels.
Pre-Race/Long Run: The night before, pasta or white rice with lean protein may work. On the morning of, easily digestible options like a bagel with jam or simple oatmeal are common.
Mid-Run: Experiment with gels, chews, dried fruit, or salted potatoes to find what works best for fueling during your run.
Post-Run: Immediately after, have a recovery drink or smoothie. Follow with a balanced meal featuring protein and complex carbs.

Conclusion: Fuel Smart, Run Strong

Effective fueling for running involves understanding what kind of carbs are good for running and strategic timing. Complex carbohydrates are the base for sustained energy and daily training, while simple carbohydrates provide quick energy and aid recovery. Experimenting with different options during training is essential to find what suits your body and digestive system. Matching your carb intake to the specific phase of your running – before, during, and after – is key to improving endurance and performance.

Mayo Clinic Health System offers valuable information on fueling your run with good nutrition.

Frequently Asked Questions

For a meal 2-4 hours before, opt for complex carbs like oats or whole-wheat toast. If you only have 30-60 minutes, a small, simple carb snack like a banana is better for a quick energy boost and easier digestion.

For runs over 60-75 minutes, aim for 30-60 grams of easily digestible simple carbohydrates per hour. This can come from energy gels, sports drinks, or dried fruits.

White rice is easier to digest due to its lower fiber content, making it a good choice for pre-race carb loading when you want to avoid GI distress. Brown rice, a complex carb, is great for everyday training.

A snack containing a 3:1 ratio of carbohydrates to protein is ideal. Good options include chocolate milk, a fruit smoothie with yogurt, or a protein recovery bar.

For sustained energy, complex carbs like sweet potatoes and quinoa are excellent. For quick energy, bananas, dried apricots, and small boiled potatoes are effective whole food options.

Yes, some runners successfully use simple-sugar candy or chews during long runs for a rapid energy boost. However, it is crucial to experiment with this during training to ensure it doesn't cause stomach upset.

Carb-loading, typically starting 36-48 hours before an endurance event, involves increasing carbohydrate intake while reducing exercise to maximize glycogen storage. It's recommended to focus on lower-fiber carbs to minimize digestive discomfort.