Good Carbohydrates for Runners
https://bestrunnerstips.blogspot.com/2014/10/good-carbohydrates-for-runners.html
Carbohydrates are a runner’s main source of fuel,
but they are only stored in limited amounts in the body as blood
glucose, liver glycogen and muscle glycogen. Regular intake of healthy
carbohydrates will keep you nutritionally energized to meet your daily
training needs.
Daily Intake
Understanding how many carbohydrates you need is
important so that you know how to keep your fuel tanks loaded. Melinda
Manore, a registered dietitian and professor in the Department of
Nutrition and Exercise Sciences at Oregon State University, recommends
that athletes consume 5 to 10 grams of carbohydrates per kilogram of
body weight on a daily basis. She suggests that you stick to the lower
range on lighter training days and increase to the higher range as race
day approaches. So for a 150-pound runner, this would amount to 340 to
680 grams of carbohydrates per day. Select nutrient-rich carbohydrates
such as whole grain products, legumes, fruits, vegetables and low-fat
dairy products that also provide generous amounts of vitamins, minerals,
phytonutrients and fiber.
