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Nutrition

Adventures in Distance Running and Keto: How To Run Far on an LCHF Diet

Last updated on Nov 25, 2020 By Thomas Watson

In this post, I’m going to share my experience and advice in adopting the keto diet for 10-14 day cycles as a distance runner.   We’ll explore the background of ketosis, explain the potential benefits, and address the nay-sayers.  Interested in keto and running? Let’s jump in!

The principle behind the ‘keto’ diet is that you eat a lot of fats and very few carbs (LCHF = Low Carb, High Fat) in order to starve your body of readily-available carbohydrate energy and force it to use fat as its primary fuel source.

Mentioning the keto diet to a group of runners is likely to raise a few eyebrows.  After all, carbohydrates are our primary fuel source! It’s why we eat a carb-rich meal the night before a long run.  

In my half marathon and marathon training programmes, I’m a big advocate of using carbs as your primary fuel source – and explain the quantities and timing of how to maximise their effectiveness. 

That banana you grab before your early morning run?  Carbs.

Those gels and sports drinks you rely on to power you through a hard session? Carbs.

So why would any runner choose to cut carbs out of their diet altogether?   Needless to say, there’s plenty of skepticism on the idea.

I’ve now done several cycles of reaching ketosis – the state of when your body is producing ketones to burn fat due to lack of glycogen from carb sources – and wanted to share my findings and the potential benefits and drawbacks of going keto and running.

Let’s jump in! (warning: long post ahead…)

keto and running

The Ketogenic Diet – The Basics

The idea behind the Ketogenic Diet, or ‘going keto’, is that by cutting out carbs your body starts to turn to fats for fuel.  You begin to produce ketones for energy (derived from fat) as opposed to glycogen which mainly comes from carbohydrates. 

When you reach the state of ketone production, you’re officially in ketosis – you’re using fat as your primary fuel source.   You can check whether you’re in ketosis using a couple of methods I’ll explain later.

Going keto has similar effects to fasting, with a couple of differences:

  • You can still eat, you’ve just got to consume very few carbs and more fat.

  • Once you’re in ketosis, you can stay there as long as you’re willing…unlike fasting, where you’ll eventually need to break your fast if you want to live!

At this point, you’re probably thinking that keto is going to screw up your energy levels – and you’re right, but only while you transition to becoming a fat burner.  Then they actually improve – let me explain why…

The Benefits of Keto and Running- Why I Do Keto Cycles:

Every 3-4 months I go through a cycle of 7-10 days of ketosis, following a LCHF diet – I’ll get into the nuts and bolts of how to do it effectively later in this article, but for now…let’s address the reasons why I do it:

(quick note:  I’m not a doctor, the following is for informational purposes only, experiment at your own risk!)

Improved fat adaptation   

Anyone reading this who has ever Hit The Wall in a distance running event knows what it’s like to run out of fuel.  When we’re pushing it hard in a longer run, our body is getting the majority of its energy from glycogen reserves – which come from eating carbohydrates.  Hitting the wall means you’ve burned through all that readily-available glycogen and your body has to turn to another fuel source: fat.

If you’re a short-distance runner or usually consume a lot of energy gels as you run, your body probably isn’t accustomed to using fat as fuel source – so when it tries to suddenly switch to using fat to fuel your hard performance, it struggles.

That’s what ‘The Wall’ or bonking essentially is; your body has exhausted all readily-available fuel, and is now struggling to meet the demand.

If you’re somewhat fat-adapted, then The Wall can essentially disappear.

My experience has been that by performing regular keto cycles, those fat adaptation benefits have carried themselves over to my regular, non-keto life.   In other words, I can go for steady-state long runs that last for hours (fuelled by carbs first, fat second) without getting fatigued. 

This is what I attribute my improved performance in multi-day stage racing to: it’s actually been shown that in self-supported stage races, runners end up in ketosis whether they like it or not.  It certainly explains why I felt so terrible on days 3 and 4 of my first-ever stage race.

And it’s probably why now I am so much better at them; by day 4 of a week-long event, I can steadily conquer a 70-80km run while the other front-runners start dropping like flies (see my Namibia Race Report).

namibia keto for runners
200k into a 250k self-supported stage race, and in 3rd place: is it as much a ‘fat adaptation’ competition as a running event?

Improved sleep and energy levels

The first few days of keto adaptation are a drag as you starve your body of carbs – I cover this more later – but once you come out the other side, you can expect your day-to-day energy levels to be much smoother.  I describe it as less peaks and troughs, more of a steady-state flow. 

When I’m in ketosis, I fall asleep quickly every night and wake up feeling good, immediately ready to start the day. It’s easy to go for an early morning gym session or run without feeling pangs of hunger or low energy.

That mid-afternoon slump you experience in front of your computer?   Gone.   

While you still get tired and will always need down time to relax and recover, keto can bring you levels of mental clarity and energy.

Fat loss  / Body Recomposition

Yep, if you go keto then you’re going to start burning any excess fat fairly quickly.  You get a nice lean feeling once you get keto-adapted. 

Worried about muscle loss?  Don’t be. Studies have shown that as long as you eat protein with your fats and don’t just fast, you’ll maintain strength and muscle (and can hit the gym).

Potential wider benefits: anti-cancer effects,  aiding in heart and brain health

There’s a glut of studies which suggest much wider potential benefits of adopting a LCHF diet, including suggestions that 1-3 fasts per year could purge pre-cancerous cells.

More on the wide-ranging potential benefits here (I’ll leave this to the experts).

It’s in our blood

While it’s easy to dismiss Keto as the latest in a long line of fashionable diets, the state of ketosis is something that was a big part of our ancestors lives (as Nassim Taleb explains in Antifragile).

As hunter-gatherers, it’s been shown that we had irregular eating patterns – meaning we could go for days without a real meal, then gorge on a huge feast when an animal was captured or a new source of food was found.

And cultures across the world have included fasts of one type or another in their calendars for millennia: without worrying about about the potential origins or reasons for fasting, the health benefits are well-documented – it’s clear it’s something that has worked and had a purpose in society. 

keto and running

The Downsides of Keto and Running

Diminished Performance  

If you’ve read this far and are officially keto-curious, then a warning:

When you’re in ketosis, your athletic performance will likely suffer.

Don’t expect to jump into ketosis and set new PRs, or run your longest distance ever.

In fact, expect the opposite.

Carbohydrates are still the best source of fuel for high-intensity cardiovascular running, and without them you simply won’t be as fast.

What ketosis is good for is training your body to become a steady-state machine, able to go at a comfortable pace for hours without getting fatigued.

Endurance researchers have likened ketosis to removing your top gear; you can go for hours in an endurance state, but when you try to kick into a sprint you’ll find your abilities are restricted.

No Guaranteed Endurance Benefits

In other words, the sports science community are far from reaching consensus on the effects of a LCHF diet.

Many of the studies done to date are relatively small scale and inconclusive, or simply highlight the diminished performance capabilities of an athlete in ketosis.   

Much like the benefits of cold showers or the footstrike debate, there’s strong anecdotal evidence for both sides of the keto argument.

The non-performance-related benefits of ketosis are better researched and documented; I can recommend Dominic D’Agostino’s blog as a good source of information.

Keto Adaptation Takes Time

Getting into ketosis takes a few days, especially the first time you do it. And those days tend to suck.   Prepare to be moping around with low energy and enthusiasm and restless sleep as you starve your body of the easily-available fuel sources and force it to begin converting fat to fuel.   

Note: it can take weeks after you enter ketosis to become properly fat-adapted, wherein your body starts burning fat more effectively than it does carbs (source).

The good news is that there are steps you can take to speed up the process to get into ketosis, which I get into below!

What Do Other Runners Say About The Keto Diet?

When getting into something as complex as the keto world, I find it helpful to look around and see what other runners are saying about it.  Needless to say, there’s a mix of attitudes towards combining keto and running

1. The Marathon Training Legend – Hal Higdon On The Keto Diet

Hal is not only a legend, but has served as an ongoing inspiration to me as a marathon training coach. 

His thoughts on the keto diet are pretty black-and-white: he sees no benefit to it.

hal higdon keto 1
hal higdon keto 2

Hal’s comments echo those of many distance runners and coaches – that there’s no advantage to starving ourselves of carbs when they’re our primary fuel source for runs.

However, it’s clear that Hal is talking about applying the keto diet to periods of intense training (i.e. marathon training), and in this case I’m in agreement.   

When you’re in training for a big event, the last thing you need is to layer on the hardships of embracing keto.   It would be like a boxer training for a big fight and choosing to tie one hand behind his back.

For me, my keto cycles are an off-season activity, which then serve to help my on-season training.

2. The Sports Science Guru – Alex Hutchinson On The Keto Diet

Alex Hutchinson is the Malcolm Gladwell of physical performance, especially when it comes to endurance sports (@sweatscience on twitter, check my notes on his book Endure here).

He’s my go-to guy to understand the latest sports science research, as he consumes the latest research papers and literature, then presents them in a way that runners can easily understand.

If you’re looking for an impartial, evidence-based take on ketosis and running, you’ll get it from Alex.   

And his latest take is that, well, the evidence is shaky – and there’s still a lot of work to be done:

“Those who race all out for four hours or less and care about every second, it’s getting harder and harder to escape the conclusion that an LCHF diet is (at best) not an improvement on conventional mixed diets.” (Outside Online)

“It’s been nearly a decade since I started reading (and writing) articles about the theoretical endurance benefits of LCHF diets. During that time, I’ve certainly spoken to lots of people who swear by this approach. I think it’s a cool idea and theoretically plausible. And I understand that studying these things properly is a huge endeavor.” (Outside Online)

Alex seems intrigued by LCHF / Keto diets, and while he is skeptical that there are any potential benefits for anyone performing high-intensity or short-medium distance events, he acknowledges that things change once you get into longer endurance events.

3. The World Champion Ulta-runner – Zach Bitter

Zach Bitter holds the World Records for both the fastest 100 miler and farthest distance run in 12 hours (104.8 miles).  He’s also followed a keto-style LCHF diet since 2011.

“Whether or not I’m training, the piece that stays consistent in my diet is using fat as a primary micronutrient,” says Bitter.

“I fell in love with the sport but started noticing it was getting harder to recover. Big energy swings left my energy crashing.”

Zach now moderates his carb intake based on his training intensity, dipping in and out of ketosis as he needs. On high mileage weeks, Zach increases his carb intake with low-GI foods like sweet potatoes, melons, and berries.

How To Go Keto If You’re a Runner

Intrigued enough to try ketosis and see how it feels?

Before I explain how I get into ketosis quickly, let me just prime you by saying you should be prepared for about a week of low-energy, low-performance output. You may not even be able to muster the energy to work out some days – the keto transition is a big mood dampener. 

So ensure you schedule your first ketosis cycle during a block of time during which you don’t mind if your running suffers a little.

How long should you go keto for?

Some people live a full LCHF lifestyle and stay in, or close to, ketosis all the time – Zach Bitter being a great example.

For many people, including myself, it’s difficult to commit to a full-time diet of high fats and low carbs.   Plus, I like carbs – they fuel my faster runs. And when you add in social commitments and family, it can get tricky to stick to a restrictive diet all the time.

When I first started out experimenting with LCHF, I did an initial longer keto cycle of 5 weeks to get fat-adapted, and nowadays my cycles are much shorter.

That’s why I do keto cycles every 3-4 months. Each cycle lasts about 14 days, I try to transition into ketosis as quickly as possible, then maintain it for about a week so I can spend some time working out and experimenting with output levels while in ketosis.   

The secondary benefits (mental clarity, reported flushing of pre-cancerous cells, purported improved brain health, and longevity) are all associated with the fasting state you create by starving your body of carbs, and can be achieved with a short keto cycle.

How To Get Into Ketosis (Quickly)

So transitioning into ketosis kinda sucks.   

You’re basically starving yourself of carbs to force your body to make the switch over to burning fat, and that leaves you feeling pretty low energy and perhaps a tinge grumpy.  Some call this phase the “keto flu”, which I think is probably overstating it. You might get headaches, be hungry, have energy swings, and sleep poorly…but if you start to feel actual flu-like symptoms (body aching, significant fatigue, sweats) then that’s something else.

When you’re in this transition, you start to question whether or not keto is actually worth it, and that packet of cookies on your shelf start to look very attractive.

The good news is that the more frequently you do keto cycles, the faster you get at it.  During my last cycle, I took <36 hours to start producing a mild amount of ketones (the body’s fuel for burning fat) and get my energy levels into equilibrium.

The fastest way to get into ketosis is simply to fast, and add in some moderate exercise.

This way you don’t give your body anything to ‘chew on’, and it quickly diminishes it’s glycogen reserves.  I usually try to fast but often end up eating something high fat to combat restlessness.   

My Schedule For Getting Into Ketosis:

Here’s my 3-4 day schedule for getting into ketosis efficiently, and minimising the length of the painful transition. 

Day 0 (the day before I begin)

On this day I’ll either have a large lunch and skip dinner, or have a light, low carb dinner.  I’ll drink good amounts of water and get to bed early.

Days 1 – 4

I wake up early, make coffee with added MCT oil, and then go for a low-intensity run or long walk.   Depending on what my schedule is like, I’ll try to be out for 1-3 hours. (note: if you’re not accustomed to distance running, then walking for a few hours has a similar effect).   Drink plenty of water.

I try to eat little, but at times either I get either listless or frankly hungry – then I’ll dip into something high fat low-carbs like some eggs with guacamole or a spoonful of peanut butter. 

Throughout these days, I keep up my MCT oil intake and will typically take protein powder after exercise. 

Some keto practitioners recommend exogenous ketones; these are supplements that contain lab-produced ketones which can be useful for kick-starting the process.  They’re not something I’ve played with, but many keto cyclers rely on them. Just remember that they should be taken in conjunction with the other practices noted here (cut out carbs, do low-intensity cardio); relying on exogenous ketones alone will probably not be enough.

Remember, the idea is to starve yourself of carbs essentially – you don’t have to go to net carbs zero, but the less you eat the faster you’ll make the jump!

How To Know If You’re In Ketosis

There are a couple of methods of easily measuring your ketone levels – which indicate whether or not you’re in ketosis.

The best method is via a blood sample tester (here are a few on Amazon) which work by measuring the ketones in a tiny sample of your blood, retrieved by pricking your finger.   The results are pretty accurate.

Another quick and dirty method is to use keto test strips – they’re a simple strip of paper that you pee onto, and they change color based on the % of ketones in your urine.  The problem with these strips is that your hydration level seems to affect the result; the more water you drink, the more diluted those ketones are, which will give you a lower reading. Still, they are a good quick and easy way to see if you are producing ketones, without worrying too much about the actual concentration.

You’ll also notice a few physiological changes when you reach ketosis:

  • Your energy levels will improve, as will your mood
  • Any hunger pangs will disappear
  • Better sleep
  • Better mental clarity.

How To Maintain Ketosis

Once you’ve navigated the minefield of the keto transition, here are my tips for staying on-course:

  • Minimise carb intake. You want to keep your carb intake down to 20-30g per day.   I tend to find it’s easiest to avoid carby food altogether than try to count the grams and stay within a certain limit. If you stay in ketosis for a few weeks, you’ll become fat-adapted and can introduce more carbs back into your diet when you want to fuel.
  • Eat fats.   The second part of the equation is to eat a lot of fats; your diet should be 55-60% fats.  In other words, it’s not enough to simply cut our carbs – you’ve also got to focus on fats.   Eating too much lean protein and not enough fat can actually kick you out of ketosis, so stock up on butter!
  • No need to be greasy.   ‘Eat fats’ might sound like every meal should be bacon cooked in butter, but the secret to sticking with ketosis is finding a meal plan that you find sustainable.   Leafy greens are low-carb, so I’ll try to have a side salad of kale and spinach with some feta and olive oil with meals.
  •  MCT oil helps pack in some fat. MCT oil comes from coconuts and is a great source of fat – I throw a few tablespoons in my coffee to add fats between meals.   Note: I have a big coffee in the morning, then usually a decaf around lunchtime.
  • Stick to the same stuff.  Keto is a pretty restrictive diet, and the best way to ensure compliance is to make it simple for yourself.   Try to identify the foods that work for you early on, and eat them regularly.  Meal prepping suits keto. Sounds boring at first, but if you can dial this in you’ll find it easy to stick to the system.
  • Mind your electrolytes.  When you cut out carbs, you’re often also cutting down on sodium intake.  That’s why it’s important to be mindful of your electrolyte levels.   A couple of times during keto transitioning I’ve felt terrible mid-afternoon, and remedied it with a stock cube dissolved in hot water. 

If you reach the stage of fat adaptation after a few weeks, you can actually reintroduce more and more carbs – much like Zach Bitter does – and your body will use them as fuel, but still have fat as it’s prefered fuel source.

keto and running

My Keto Food Plan

Nowadays, I’ve got my keto plan fairly well mapped out- I’ve figured out what works for me and now it takes almost no effort to stick to keto.  Here’s roughly what my day looks like:

Upon Waking: Water with electrolytes and coffee with MCT oil.

Breakfast (3-4 hours after waking): Scrambled eggs with chorizo mixed through, with added guacamole and hot sauce.

Lunch: Meat with a leafy green salad on the side, add feta and infused olive oil for flavour

Dinner: Low carb soup or leftovers.   I usually find I’m not particularly hungry at dinner time while in keto.

For snacking, I rely on peanut butter (100% natural) a lot.   I take a teaspoon of that regularly. Dark chocolate is another good once-a-day treat.  I also take protein shakes after runs or workouts, and MCT oil in my coffees.

I tend to be wary of any snacks branded as Keto, or restaurant menu items claiming to be Keto – it’s always worth looking at what else is in there, they’ve often got more carbs than you’d expect and other junk in there to fill them out.

How To Work Your Keto Diet Around Your Family

Keto gets tricky when you share a household with family members who aren’t following the same restrictive diet as you.

In order to maintain a happy household, I’ve found two things that work well:

1. Be responsible for all food preparation.   

Living with someone who is following a weird diet is much easier to do when that person prepares all your food too. In other words, as well as preparing your keto meals, you should try to prepare the non-keto food for all the other household members.  

This way, you’re actually doing them a favor and making their lives easier.   It’s a lot of work, but if it keeps the house harmonious and means they support your keto efforts, it’s worth it.

2. Find Middle-Ground Foods

There are a few dishes you can prepare that satisfy both keto and non-keto palates, though they require some planning. Our household favorites include low-carb spicy chicken broth (I add noodles for the non-keto people) and Thai green curry (I prepare cauliflower rice for myself, and regular rice for the non-keto members of the house).

Keto and Running – My Findings

1. Keto boosts my fat adaptation –  and hence endurance

On my last keto cycle, I woke up at 0600hrs on a Saturday morning and headed out the door for a 20k run, fuelled only by a cup of coffee.   Two hours later I was back home and felt great – throughout the run I’d kept my exertion levels to around 60%, and experienced steady energy that made me feel I could’ve kept going. 

If I’d tried the same workout in a non-keto state, I know my energy would’ve bombed about 40-60 minutes in, once I’d burned through whatever fuel was in my tanks.

I like to think of my keto cycles as exercising that fat adaptation muscle – it primes my body to burn fat more easily, and this pays off when it comes to several-hour-long runs, or – even more importantly – ultramarathons and stage races.   

(For the avoidance of doubt, I still fuel my long races with carbs, but that fat adaptation mechanism helps drive me forward when others start to drop off).

2. Keto = Awesome levels of general energy

In daily life, I’m often in a battle against my energy levels, trying to map workouts and important work around periods where I know I’ll have plenty of energy. I usually end up experiencing highs and lows – driven by caffeine and carbs, typically – which creates a bit of imbalance in terms of productivity and mood.

When I’m in ketosis, this problem basically goes away. No hunger pangs, no post-lunch ‘carb crash’, just a consistent, comfortable level of sustainable energy throughout the day. 

I often work out early in the mornings – when I’m in ketosis, I find that I can wake up at 5am and head to the gym, and work out without feeling sleepy or low energy.

3. Ketosis limits your athletic performance

There’s no getting around this one; being in ketosis means your anaerobic capability is throttled back. 

It’s why I’d never try to set a new PR (like run a 5k in 20 minutes) while following keto – when you try to find that top gear, it’s simply not there.

4. Ketosis is an off-season activity

Unless you’re Zach Bitter, it’s probably not a good idea to attempt keto adaptation while you’re ramping up your weekly mileage or preparing for a running event.

Instead, keto cycles are something I recommend trying out in the off-season when you know demands on your body are low and you’re willing to try out something new.

I do several of these a year, and always do one during Sober October – when I typically do a month-long keto cycle.

I get why most coaches are not a fan of keto – it limits your performance, and it doesn’t necessarily benefit your running game directly. Those runners who get the most out of keto are definitely ultrarunners. Plus, keto takes a lot of compliance – there’s a lot of discipline and education required.

But for me, ketosis is another string in my training bow – I see it as another form of resistance training, much like running with minimalist shoes or with a weighted pack. It has benefits that cascade into several areas of life, and helps my distance running endurance.

Written by Thomas Watson · Categorized: Blogs from Thomas, Long Form, Marathon, Nutrition, Ultramarathon

11 Great Carbohydrate Sources for Runners

Last updated on Nov 25, 2020 By Mia Kercher

The best carbohydrate sources for runners include a healthy mixture of grains, vegetables, and fruits. I’ll outline the best ones. This comprehensive list can be mixed and matched for a plethora of healthy recipes.

So many people spend their lives avoiding carbohydrates. For those watching their weight, carbs are seen as ‘the bad guys.’ 

But carbs are a vital part of the runner’s diet. 

They shouldn’t be avoided or eaten with guilt. Carbohydrates are a source of energy for runners, propelling you farther and faster than you’d be without them. 

Natural Carbohydrate Sources For Runners Mangoes

Carbohydrate Sources for Runners: Why You Need Carbs for Running

Carbohydrates are stored in the muscle and liver as glycogen. When you need it (i.e. when you’re running), the body converts them into energy. 

For low-intensity runs (like a quick jog) the body uses more fat and less carbs. But for high-intensity runs like race training or long distances, you need more carbs. 

When you train regularly, you alert your body that you’ll be running again soon. So you train it to automatically store up more glycogen and to take more energy from carbs. 

How Many Carbs Should a Runner Ingest?

While you don’t have to measure out your carbohydrate intake to the tee, it helps to have a general idea of how much you should be eating.  

Sports dietitian Lizzie Kasporek recommends these daily carb doses, per pound of bodyweight:

  • Moderate exercisers: 2.5 – 3 grams 
  • Endurance athletes and racers: 2.5 – 4.5 grams 
  • Ultra-endurance athletes: 4.5 grams

It’s best to eat carbohydrates 15-30 minutes before your run so they last through the run, giving you energy throughout. 

11 Great Carbohydrate Sources for Runners 1

The 11 Best Ways to Get Carbs In Your Diet

A balanced, varied diet is critical. Even in a category as specific as carbohydrates, you have so many options to choose from. 

Don’t limit yourself to one type of carbohydrate. 

Spread your intake among a variety of sources.

To make it easier, I’ve divided your carbohydrate options into 2 groups: grains and vegetables and fruits. 

And remember, carbohydrates come from a variety of sources – although where you can, you should stick to whole food sources. If you’re a beer lover, one of the few drawbacks of doing a Sober October challenge is you lose a source of carbs!

Grains

1. Brown Rice

11 Great Carbohydrate Sources for Runners 2

Known as a cereal grain, brown rice is one of the best sources of carbohydrates. It’s healthier than white rice because it holds more fiber, protein, and vitamins. White rice is the least healthy type of rice since it gets bleached before processing. That process strips it of its healthiest nutrients. 

Even though brown rice does contain more healthy elements than white rice, the two sources have roughly the same amount of carbohydrate levels. So if your only goal is ingesting an energy boost for your run, either type will be fine. 

Just keep in mind that your diet as a runner is never about one exclusive ingredient. If you want to become a fast runner, you have to consistently maintain an all-around healthy eating routine. 

Brown rice may not offer more carbs than white rice, but it certainly adds more nutritional, long-lasting benefits to your overall health. 

1 cup of cooked brown rice = 52 grams of carbohydrates. 

2. Quinoa

11 Great Carbohydrate Sources for Runners 3

Quinoa often gets overlooked as a carbohydrate source because of its high protein value. While it is a complete protein (with all 7 essential amino acids), it offers a high portion of carbs. 

Scientists call quinoa a pseudocereal, which means it’s not technically a grain. It is the seed of a plant that comes from the South American Andes and is in the same family as Swiss chard and kale. 

If you’re buying quinoa at the store, you’ll typically just find 2 variations: white and red. But the plant-based grain actually makes over 120 different types. If you weren’t already a big fan of quinoa, now is the time to get acquainted. 

Quinoa is a versatile ingredient that pairs with vegetable bowls, can be made into a salad, and can even be used as a substance for holding together veggie burgers or gluten-free recipes. 

As a runner, it’s a must-have item to be stocked in your home and used in creative ways. 

½ cup of quinoa = 20 grams of carbohydrates. 

3. Black Beans

11 Great Carbohydrate Sources for Runners 4

Whoever said eating healthy was expensive never tried black beans. They’re one of the cheapest carbohydrate sources in the grocery store. 

When you eat a portion of black beans you brace your body to fight against major health problems: Type 2 Diabetes, heart disease, and high blood sugar. 

So they’re not just a high source of carbohydrates – they provide much more value. Some of these are iron, fiber, zinc, and magnesium. 

1 cup of black beans = 41 grams of carbohydrates

4. Whole Wheat Pasta

11 Great Carbohydrate Sources for Runners 5

Mixed with lean protein and vegetables, whole wheat pasta is an incredible energy source for runners. Similar to rice and other grains, it’s better to eat whole wheat over white pasta because of its natural, unbleached nutrition. 

With more nutrients in their natural form, eating whole wheat helps create longer-lasting effects, keeping you running faster and longer. 

1 cup of whole wheat pasta = 37 grams of carbohydrates.

5. Oatmeal

11 Great Carbohydrate Sources for Runners 6

Oatmeal should be a frequent staple for runners. It’s made up of complex carbohydrates, which are natural sugar molecules strung together in a complex chain. 

A complex carbohydrate is much better for you than simple carbohydrates because all their original vitamins and minerals are still intact. Refined sugars are sometimes called empty calories because they don’t leave you with lasting energy during your run. 

1 cup of oatmeal = 27 grams of carbohydrates.

6. Lentils

11 Great Carbohydrate Sources for Runners 7

Like beans, lentils are a part of the legume family. Eating lentils kills two birds with one stone: they’re packed with fiber and carbs that release glycogen into your bloodstream, but they’re also a strong source of protein. 

So eating lentils can sustain you through your run and help your muscles recover at the end. 

1 cup of boiled lentils = 40 grams of carbohydrates. 

Vegetables and Fruits

7. Sweet potatoes

11 Great Carbohydrate Sources for Runners 8

For runners needing a quick carbohydrate fix, sweet potatoes are both easy to make and full of complex carbs. Pop one into the microwave for a quick baked potato with some salt and you have a perfectly healthy and carb-injecting snack. 

You can also use sweet potatoes for snacks like muffins or cookies, making a typical treat healthier. 

1 sweet potato = 26 grams of carbohydrates. 

8. Beets

The amount of carbs you’ll get from beets is slightly lower than the sweet potato or other, more starchy vegetables. That doesn’t mean they’re not effective, especially if you combine them with other carb-filled vegetables in a bowl mixed with quinoa. 

Then you’ve hit the carbohydrate jackpot. 

But beets are great for runners because of studies regarding their nitrate content. Many scientists believe beets can make you run faster with sodium nitrate. Nitrate supplements have shown evidence that runners perform better with regular intake. 

You can find nitrate in all vegetables, but green leafy vegetables and beetroot have the highest concentration. 

1 cup of chopped beets = 13 grams of carbohydrates. 

9. Bananas

11 Great Carbohydrate Sources for Runners 9

Have you ever noticed how sweet bananas are? That’s because they rich in natural sugars and carbohydrates. Runners eat bananas because the levels of glucose molecules delay fatigue and keep you going mid-run. 

Bananas are also great as a source of potassium. The electrolyte keeps fluids and nutrients moving through your body, preventing cramps and muscle spasms. 

Lots of races will supply you with bananas either mid-run or after you finish. But when you’re running alone, you’re on your own. 

If you feel yourself lagging or getting tired toward the end of your run, try eating a banana beforehand or even during the workout. 

1 banana = 27 grams of carbohydrates. 

10. Apples

11 Great Carbohydrate Sources for Runners 10

Compared to many other fruits, apples offer a hefty source of carbohydrates. At the same time, they make a light and refreshing snack. They don’t go bad as quickly as bananas, so it’s easy to buy a big bag of them and keep in the fridge to chip away at daily. 

Some runners find that apples don’t agree with them because of their large amount of fiber, so you’ll have to test them and see if they’re right for you. 

If they cause problems for you on the run, you can always substitute them from a pre-run snack to a post-run recovery. 

1 large apple = 31 grams of carbohydrates. 

11. Mangoes

11 Great Carbohydrate Sources for Runners 11

Mangoes are a powerful running superfood. They’re filled with carbs, but they’re also seeping with Vitamin C (for your immune system), and inflammation-fighting antioxidants and electrolytes. 

Aside from fueling your run, they’re an excellent substitute from sugary desserts like ice cream or baked goods. 

Eating plenty of mangoes will take way your craving for sweets, helping your overall health, and boosting weight loss – if that’s your goal. 

1 mango = 50 grams of carbohydrates. 

Incorporating All the Carbs in Your Diet

You’ll see the best results when you mix and match as many of these ingredients as you can. As you’ve seen, none of these are isolated food groups: when you go looking for carbs, you get a plethora of other vitamins and nutrients too. 

If you’re planning on training for a race, all of these food items will make a huge difference in your running performance and progress. 

Not sure where to start with your training? Download any of our marathon or half marathon training plans for free. 

Each one is fully customizable, so adjust it for your schedule and needs, grab a quick mango snack, and get started.   

healthy carbohydrate sources for runners

Free Marathon Training Meal Plans

Looking for more nutrition and recipe ideas to fuel your run training?

Let us send you a free copy of our Marathon Training Meal Plans – includes 4 weeks of meal ideas, inspiration, and information!

Even if you’re not at marathon level, the information will be useful.

Written by Mia Kercher · Categorized: Nutrition, Recipes

10 Rules of Nutrition for Runners

Last updated on May 14, 2020 By Thomas Watson

We’ve devised our top rules of nutrition for runners, to help guide you through how best to fuel your running!

As runners, our nutrition can really influence a whole bunch of factors – our performance, our recovery, our mood, our energy levels – it’s a core part of your non-running lifestyle.

Knowing what to eat, when to eat it, and how much to eat is also important – all of these play an important role in our nutrition game!

So let’s jump in with our 10 Rules of Nutrition for Runners!

P.S. you can grab our FREE marathon training meal plans at the end!

nutrition for runners 35

Rule #1: Eat Real Food 80% of the Time

As a runner, it’s sometimes a thought that you can survive on anything.

Since you are running so much and burning so many calories, it really doesn’t matter what you are eating. However, this is a fast track to DECREASING your running performance.

You may be thinking that it’s just food.

However, that food is what carries nutrients to your body – which affects how you feel, how you run, and your energy levels.

It’s important that you work to have 80% of the food you eat come from something real.

Now, when saying real, this means food that is minimally processed.

It’s important that we get back to eating vegetables, lean meats, fruits, and unprocessed grains.

You know, how it used to be done!

This will help you to improve your performance in running by actually providing your body with the vitamins and minerals you need to operate well.

And hey, there is the 20% left in there for those other foods you enjoy!

Life is about fun as well.

Rule #2: Understand the Fuel that Running Needs

The human body can use various things for energy.

However, it prefers glycogen when running.

Glycogen is just stored glucose that came from some source of carbohydrate that you have consumed.

This type of fuel can go quickly though. It’s also important that you have enough for your run, otherwise, you are going to be very low on energy and not be able to perform at a high level.

Or worse, you could even become intensely fatigued, leading to injury.

So, it is obvious that your fuel needs are high.

You need to make sure that you are consuming the right amount of carbohydrates so that you can get those glycogen stores elevated.

Around 2-2.3g of carbohydrate per pound of body weight would be plenty to sustain a long run.

If this sounds like a lot to you, then you probably haven’t been fueling enough!

Get those carbs in and make sure you are fueling the machine properly.

Rule #3: Eat for Recovery

We just talked about eating for fuel – but we also need to eat for recovery!

We know that any sort of physical activity can put some strain on the body.

Therefore, we have to make sure to be putting food in that is going to help heal the damage.

Your priority, along with the carbs, is going to be protein.

Depending on your level of intensity, protein needs may vary.

The best time to eat for recovery is the 45-60 minute window after you finish a run.

This is an opportune time to get in some high-quality protein such as whey, lean meats, or fish.

In addition, the entire day should have some meals based around a protein source.

This will ensure that you are eating to recover.

nutrition for runners 3 1

Rule #4: Intra-Workout Nutrition

You may have used gel packets that contain carbohydrates in the gel form.

These are great for a quick dose of easy to digest carbs. They become ready to use very quickly and can aid in running performance. This is referred to as Intra-Workout Nutrition.

It’s simple – you are just making sure to get some fuel for the body during your activity. This is beneficial in the sense that the body is burning up fuel QUICKLY. When we take time to get in some extra energy, the body can pull from that source and keep going.

Rule #5: Keep Hydration in Check

This one may vary depending on what climate you live in. Obviously, if you live in a more humid or tropical place, you are going to sweat more. This is going to make hydration even more important.

Regardless, it is important that runners keep their hydration levels in check.

This means making sure that the body has enough water, but also electrolytes. These are nutrients such as sodium, potassium, and calcium. They help to control some processes in the body and even to hydrate the body.

You can get them from your food, or you can take an electrolyte supplement. Something such as Gatorade would work but is higher in sugars. There are plenty of other options on the market that work just as well, if not better.

Keep in mind that your sweat lost, is fluid and electrolytes that you have to replace.

Runner’s performance will dramatically drop if hydration becomes an issue.

Rule #6: Don’t Eat Right Before a Run

Often, we can get caught up in our busy lives.

This leads us to rush around and really just get food when we can. Behavior like this can lead to a meal getting scarfed down right before a run.

Running with a full stomach is not fun, and your performance may suffer.

The food sits on your stomach and feels like it may come back up.

It doesn’t feel good, but it also isn’t good for your digestion.

Digestion works best when we are at rest.

It can take time to get the most from your food and really break things down. When we start off on a high-intensity run right after eating, the body is going to be more focused on the act of running. This can lead to some gastro-intestinal issues, and a lot of discomfort.

To avoid this, try keeping big meals at least two hours away from your runs.

nutrition for runners 3

Rule #7: Don’t Run on an Empty Stomach

In the previous rule we stated that you shouldn’t eat right before your run. However, that doesn’t mean that you shouldn’t eat prior.

Running on an empty stomach, especially if it is an intense run, won’t hold over well.

It will lower your performance, make you fatigued, and could even make you sick. We have to make sure that there is fuel in the tank for the runs.

Here’s our guidelines for What To Eat Before Running !

Rule #8: Use Branched-Chain Amino Acids

This may be a supplement that you are familiar with. If not, it’ll be a great addition.

Branched Chain Amino Acids – or BCAAs – are the building blocks of protein. When we consume whole protein, it gets broken down into BCAAs in the body, and they are used to heal tissues along with a ton of other things.

They can be very beneficial for your recovery and maintaining muscle mass. As a runner, you can pull from muscle stores for energy, especially if you are going on very long runs (marathons, ultra-distance).

This may lead to you losing some of that lean muscle mass.

Now, as a runner it is probably not your goal to be very muscular.

However, you want to maintain some of it to increase your strength as you run.

BCAA’s can help the body maintain that muscle, while still performing at that same level.

So, give them a try and add them in.

They are best used as an intra-workout supplement and can be taken mixed into your water.  

Rule #9: Make a Plan

Failure to plan, is often failure to succeed.

This is a quote that holds a ton of truth. We have to plan for our day if we hope to properly fuel the body and be primed for our runs.

This doesn’t have to be anything crazy or over the top, yet you should put some priority to it.

It can be as simple as planning out a couple of your meals for the day, or even your pre-run nutrition.

By doing so, there will be less ambiguity going into your day. You will know that you have a routine or plan to follow, thus leading to some controlled performance increases.

We can’t control everything, but we can exercise control over the things we are allowed to.

If you need to, work with a dietitian or nutritionist to come up with the best plan of action for you.

Rule #10: Keep Things Constant

Let’s say you have a big race coming up. You’ve followed everything to a “T”, but all of the sudden you decide that you are going to switch things up for this race. Not a good idea.

You see, if you change the variables that have been leading to your current performance, there is no telling what may happen.

It could go without any issue; however, you could mess up your stomach or change the conditions just enough to not have enough energy.

So, as a STRONG rule, make sure that if you follow a plan you don’t change it on a whim. You wouldn’t change your cat’s food all in one day. They may get sick. You would gradually implement those changes and see what happens. You should treat your nutrition the same when running.

Get Our Free Marathon Training Meal Plans

Looking for some recipe inspiration, and a meal plan to guide you through your run training?

Grab a copy of our meal plans below!

Written by Thomas Watson · Categorized: Nutrition

Protein For Runners, Explained (+ 5 Protein Powder Recommendations)

Last updated on May 14, 2020 By Thomas Watson

Let’s look at the role of protein for runners, in terms of performance, nutrition, and recovery.

Runners, like the rest of society, should aim for a balanced diet.

There is the obvious source of protein which would be meat, yet there are other ways in which you can get it in your diet.

Protein can come from meat, plant, and dairy sources.

Protein for runners is important for the body as a recovery source, along with many other functions.

When you consume protein, it gets broken down into amino acids, which are then used to recover any damage that has been done to your muscles.

As we work out, whether it’s running or using weights, we are causing many micro-tears in our muscles. We need protein to help recover from this damage. Luckily for us, when we recover from the damage, we actually get stronger. In a sense we take a slight step back to take two steps forward.

Ready to learn more about protein for runners?

Let’s jump in!

The Importance of Protein for Runners

Protein is important for runners.

Runners are causing damage to the muscles whenever in training.

The muscles are being used in a way that produces pretty strong forces, therefore causing those tiny micro-tears across the muscle tissue – especially in the legs.

Now, protein is NOT as important to a runner as it would be to a bodybuilder. A bodybuilder is working to put on as much muscle as possible and is directly hitting his muscles in a way to do this.

Runners, more often than not, are not going to be trying for more muscle mass. They actually want to be a little lighter for the run.

The main priority for a runner to have protein is basic function, and recovery.

It can be easy to cause what is called “overtraining” with really intense running.

So, it is important that you are getting in adequate protein so that you can fully recover from your runs.

This is especially true when you’re following an intense training plan, such as a marathon training plan.

When you’re running several times per week, you’ve got to prioritize your recovery so your legs are ready to go on each run!

How Much Protein do Runners Need?

Protein needs vary depending on the person.

It comes down to two things:

  • How intense your training is
  • Your body type and size (we’ll use bodyweight for simplicity)

These are two ways in which we can measure the amount of protein needed.

A general rule of thumb is that it should never be lower than .8g of protein per pound of body weight. For example, if you weigh 100lbs then you would consume 80g of protein each day.

Now, let’s start on the lower end of the spectrum. We can take someone who is just casually running for recreation and they weight 150lbs. That person isn’t going to have insanely high recovery needs, meaning that they don’t need as much protein. We can use .8g of protein per pound of body weight as a start. It’s appropriate for their intensity level, and also matches their size.

If we take it up a notch to someone who trains for a couple of competitions a year, they are going to be doing a lot more damage. Their protein intake can be increased to 1g of protein per pound of body weight. This would account for the increase in activity and the higher need of recovery.

Now, the more intense athlete. Someone who is following an intense training plan, or training year-round to be very competitive. This person can even consume upwards of 1.2g protein per pound of body weight. This would be in the most elite categories. The damage done is going to require a ton of protein to keep up with the needs of the body.

So, you have 3 levels of consumption for protein for runners.

  • Low activity, off-season -> .8g of protein per pound of BW each day
  • Regular runner -> 1g of protein per pound of BW each day
  • Intense training -> 1.2 g of protein per pound of BW each day

Using that as a reference you can ensure that you are getting enough protein as a runner.

protein for runners 2

How Should I Plan My Protein Intake?

When you take your protein is as important as how much you take.

If you have a lot of protein to eat during the day, it’s beneficial to just plan it out ahead of time.

Let’s say that you are to consume 100g of protein for runners, each day.

Well, you can say that you are going to break that up into 5 eating times.

Breakfast will have 20g, snack will have 20g, lunch will have 20g, snack will have 20g, and dinner will have 20g. That will equate to you have 100g of protein a day, and you’ve made it very manageable.

One issue that people run into when needing more protein is that it’s hard to eat a ton in one sitting.

Protein can be very satiating, thus making it hard to eat a lot of it at one time. So, breaking it into small portions can help!

Now, planning around time is really up to your training or running times.

One rule you are going to want to follow is the pre- and post-workout protein consumption times.

As you are running, you don’t want a ton of protein sitting on your stomach. So, it’s advised that you keep pre-run protein consumption to about 1-2 hours away from run time. This will ensure that everything has been broken down. It also helps to aid in you having protein ready for the run.

The most important time to consume protein is after you finish your workout.

The 45-60 minutes after your run are the ‘gold hour’ for feeding your muscles.

This is a crucial time in which the body is ready to take some nutrients in and start the recovery process. So, we want to make sure that we have it on deck and ready to go. You have time to get it done, so don’t think you need to do it immediately.

These are really the only times you NEED to plan for, if you are looking to optimize performance and recovery.

Is Protein Powder Necessary for Runners?

You do NOT have to use protein shakes.

Protein shakes are a supplement that helps you to meet your protein requirements.

They are easy and convenient in comparison to having to sit and have a meal.

Many people, especially athletes, use them to hit those higher protein numbers without having to spend much time on a meal.

They are not a magical muscle builder, and they will not make you bulky. They are essentially just a form of food with relatively high protein content.

Now, they are not necessary if you can get enough protein in with just your food.

In a perfect world, all of your protein would come from whole food sources, however, that’s just not realistic for some people. This is where a protein shake can help to supplement what you are missing.

If you find it hard to hit the number you need to recover, then try adding in a protein shake or two to your day!

They’re convenient and easy to consume.

Just watch out for hidden sweeteners and low quality ingredients.

Best Protein Shakes for Runners

There are a million different protein shakes on the market now. However, which one is going to be best for protein for runners?

A shake that contains both protein and carbs will be perfect for a runner. There are plenty of shakes that contain both a protein source, as well as a carb source. This helps for two reasons.

For one, it boosts the absorption of the protein.

The carbs will signal a small insulin response, which then leads the body to uptake nutrients in the blood, protein being one of them.

This can help to increase recovery rates in the muscles and is favorable for a runner trying to get the right amount of protein.

Secondly, the carbs are important for runners due to the need for this type of fuel.

Runners use a lot of carbs when they are running. You may see runners using energy gels or other supplements. This is an attempt at getting more into the blood stream to use for energy while running.

Using a protein shake that also contains carbs can help to boost the total intake of carbs as well. Thus, leading to more energy along with your boosted level of recovery.

Here are my recommendations of protein for runners!

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You can see that protein can be super beneficial for a runner. Whether it’s hitting a certain number of grams within your diet or adding in a few protein shakes; the benefits can be great.

Not only can you increase recovery, but you can improve your performance this way as well.

Use the above suggestions for your total protein and find a way to schedule the intake within your day.

If you find some gaps that you are having a hard time hitting, throw in some protein shakes here and there!

Written by Thomas Watson · Categorized: Nutrition

What To Eat Before a Long Run for Dynamite Results

Published on April 14, 2020 By Thomas Watson

Long runs are a staple of any good distance running training plan – but knowing how to fuel them, or what to eat before a long run, can be tricky.

It’s especially hard if your long run is first thing in the morning, right after rolling out of bed.

It’s common to perform shorter early morning runs on an empty stomach (though I recommend always having at least a banana). But when you’re heading out for more than an hour, you really need to prime your body with some fuel a while before you begin your exercise.

Being properly fuelled before a long run means your glycogen stores are topped up (those are basically your muscles’ source of energy as you run). Not having sufficient glycogen means you’re much more likely to bonk / hit the wall!

And your fueling can start the night before your long run – all those carbs can top up your stores, helping you run further.

Let’s look at how to eat before a long run!

Long Run Fuelling and Digestion Explained

During long runs, most of our energy comes from carbohydrates. Our bodies convert these to glycogen, which is stored in the muscles and liver – ready to power our workout.

The longer we run, the more we deplete these glycogen stores. That’s why it’s important to both . . .

i) load up on carbs before our run, and
ii) top up our carbs during our run.

It’s also important to understand the role digestion plays when planning our long run nutrition.

The problem is, digestion can be difficult during a long run. During prolonged exercise, blood is diverted away from the internal organs and is pushed to the large muscle groups.

The longer you run for, the longer your internal organs have diminished blood flow. That’s why it’s so common to suffer from GI problems on long races.

So it’s important that we consume the majority of our fuel at least 1-2 hours before our long run, and that anything we eat during the run is easy to digest. Having some food in the stomach promotes blood flow, reducing the probability of discomfrt and GI issues.

What To Eat The Night Before a Long Run

While it’s not essential to be fuelling the night before a long run, it can serve as an opportunity to top-up some of those carbohydrate reserves – so your fully fuelled the next morning.

I recommend eating a carb-rich dinner, though no need to eat a bigger-than-normal serving size.

Aim for 60% carbs, 20% protein, 20% fat.

An easy option is a pasta dish; I often opt for spaghetti in a home-cooked tomato sauce.

This way I’m getting a good loading of carbs, while keeping things healthy.

Other night-before meal ideas include;

  • Chicken casserole with potatoes
  • Stuffed bell peppers with rice
  • Quesadillas
  • Stir fry with meat
  • Thai curry

The key points for this meal are to:

  1. Don’t over-eat.
  2. Eat early (rather than later).
  3. Choose something you know you’ll digest easily.
  4. Stick to minimally-processed whole foods (as opposed to processed / ready meals).
  5. Keep portion size normal, just choose a high-carb recipe.

You’ll also want to avoid alcohol and caffeine the evening before a long run.

what to eat before a long run breakfast

What To Eat Before a Long Run in the Morning

The best way to fuel a long run is to eat a 200-300 calorie meal, 1-2 hours before you start running.

Unfortunately this stays true even if you’re going for a dawn session.

In other words, you should wake up 1-2 hours before your run to have a meal.

Although this might be more painful to schedule, your body will thank you for it during your run – and you’ll definitely notice the difference in your performance.

The best food to eat before a long run is typically anything carb-based which you know your body likes.

So…what to eat before a long run?

Popular ideas include things like:

  • Oatmeal
  • Peanut butter
  • Bananas
  • Bagels
  • Fruit
  • Breads
  • Honey packets

In other words, look for simple foods, high in carbs, that you enjoy eating.

For me, that’s a big bowl of porridge (just oats and water) and a huge spoon of peanut butter dunked in the middle.

Getting these carbs into your system 1-2 hours before your run is the best pre long run meal you could have.

It starts topping up those glycogen reserves and gets the digestive system going.

And don’t forget your sports nutrition too!

I recommend taking a gel or sports drink 15 minutes before you start your long run, then again for every 30-45 minutes of exercise.

These easy-to-digest snacks keep your fuel stores topped up!

Follow a Meal Plan For Success (Our’s is FREE)

Struggling with run training nutrition?

Need more ideas for what to eat before a long run?

Why not grab a copy of our FREE marathon training meal plan?

It includes 4 weeks of recipe ideas (with veggie options) and guides on how to eat well during run training.

Even if you’re not in marathon training mode, you can check out the meal ideas – all for free!

Written by Thomas Watson · Categorized: Half Marathon, Marathon, Nutrition

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