Complex Carbs for Runners

Complex Carbs for Runners

AHHH CARBS! Carbs are so bad…they cause diabetes…they make you fat!

*sigh*

The fear people have with carbs these days is all messed up! Complex carbohydrates actually play a huge roll in the body. They help prep muscles for a workout, they give us an efficient energy source to work off of during a workout, and help the muscles recovery quicker. Simple carbs however, are where all these fallacies come from; things like soda, candy, refined flours…these simple carbs, when eaten in excess can have negative effects on the body.

But today we are talking about Complex Carbs for runners!

 

Why choose complex carbs?

Complex carbs are the carbohydrates with longer, more complex chains. Oftentimes foods containing complex carbohydrates also include a few other healthy items like vitamins, minerals, and fiber.

Because of the complexity of these molecules, they take longer to digest and provide the body a steady stream of energy, rather than a spike of insulin like simple carbs do.

 

What About Simple Carbs?

Simple carbs are still a thing for runners! Simple carbs can be a great way to get that immediate energy spike your body needs when you’ve been out on a run for a long period of time. GUs and candies that people consume during these longer runs are made up of simple carbohydrates that do just this.

However, when we are talking about our day to day carbohydrates, we should focus more on incorporating complex carbohydrates into our meals.

 

Foods that Contain Complex Carbohydrates:

 

Whole Wheat Pastas

 

 

 

wild rice

 

Brown Rice & Wild Rice

 

 

 

sweet potato

 

Sweet Potatoes

 

 

 

quinoa

 

Barley & Quinoa

 

 

 

black beans

 

Black Beans

 

 

 

spinach

 

Dark Leafy Greens

 

 

 

chickpeas

 

Chickpeas

 

 

 

old fashioned oats

 

Oats

 

 

 

butternut squash

 

Butternut Squash

 

 

 

lentils

 

Lentils

 

 

 

green peas

 

Green Peas

 

 
 
 

Recipes with Complex Carbohydrates


 

Sweet Potatoes Brown Rice
Quinoa Chickpeas
Oats Butternut Squash
Whole Wheat Pasta

 
 

Sweet Potatoes

 

Sweet Potato Fries

– sweet potatoes

sweet potato fries

Get Recipe
 

 

Roasted Parmesan Herb Sweet Potatoes

– sweet potato

roasted sweet potatoes

Get Recipe

 
 

Brown Rice

 

Mexican Bean & Rice Salad

– brown rice, black beans, corn

brown rice salad

Get Recipe
 
 

Mexican Brown Rice

– brown rice, black beans

mexican brown rice

Get Recipe

 
 
 

Quinoa

 

Quinoa Tabbouleh

– quinoa, dark leafy green

quinoa tabbouleh

Get Recipe
 
 

Spicy Quinoa with Sweet Potatoes

 – sweet potatoes, quinoa

spicy quinoa

Get Recipe
 
 

Fresh Raspberry-Quinoa Pancakes

– quinoa

quinoa pancakes

Get Recipe
 
 

Lentil Quinoa Salad

– quinoa, lentils

lentil and quinoa salad

Get Recipe

 
 
 

Chickpeas