AHHH CARBS! Carbs are so bad…they cause diabetes…they make you fat!
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
Brown Rice & Wild Rice
Barley & Quinoa
Dark Leafy Greens
Recipes with Complex Carbohydrates
|Sweet Potatoes||Brown Rice|
|Whole Wheat Pasta|
Sweet Potato Fries
– sweet potatoes
Roasted Parmesan Herb Sweet Potatoes
– sweet potato
Mexican Bean & Rice Salad
– brown rice, black beans, corn
Mexican Brown Rice
– brown rice, black beans
– quinoa, dark leafy green
Spicy Quinoa with Sweet Potatoes
– sweet potatoes, quinoa
Fresh Raspberry-Quinoa Pancakes
Lentil Quinoa Salad
– quinoa, lentils