Runners and Carbohydrates.

 Carbohydrates, (CHO) are the primary source of fuel for runners, athletes and proper selection of carbohydrates are vital to a runners overall performance. Fueling up properly during your training season will make the difference between a PB or not. Whether you are new to running or have been running for years, a key macro-nutrient to your success is eating  fuel efficient carbohydrates.

Today's article, I am going to separate CHO's into 2 catergories, refined and unrefined.
As a runner, your overall daily dietary requirements will depend on your overall daily activity and lifestyle. If you are running 4-5 times per week with long runs on Sunday you need to ensure you fuel up so on race day you can earn a PB. If you don't, your body will essentially take from Peter to give to Paul.
Refined CHO's do not have a place in anyone's diet and especially an athlete.
Refined CHO's have what is called a high glycemic index and the higher the rating, the higher your blood sugar rises causing flucations in energy level, performance ( the wall, bonking), moods, etc.
Unrefined CHO's have a lower rating, normally under 55. The lower the rating the more gradual your blood sugar rises giving you a steady flow of energy, steady performance, and a positive attitude.
If you are running to lose weight and avoiding CHO's, this is the very hard on the body. The body innately will get the fuel it needs and it won't be from body fat but rather vital muscle that you need. Again taking from Peter to give to Paul. There is much better ways than running to lose weight. If you think running to burn calories is where it is at for weight loss than you need to call me now!

Running a Marathon requires a steady flow of energy and mental stamina.
Long before race day you as a runner need to fuel yourself with Unrefined CHO's.
The list below is only a sample and more details can be found on www.glycemicindex.com
There is also what is called Glycemic load however I will not be discussing this at this time.

Examples of Low G.I. CHO's


Low fat plain yogurt 14
Apple 14
Whole Wheat spaghetti 37
Chick peas ( canned) 42
Old-fashioned oatmeal 49
Banana 53
100% Stone ground whole wheat bread 53
Sweet Potato 54

Mid Range G.I. CHO's


Brown rice 55
White rice 56
Instant Oatmeal 66
Whole wheat bread 69
White bread 70

High G.I. CHO's


Bagel 72
Mashed potatoes 73
Cheerios 74
Corn Flakes 84
Instant Rice 91

Important to remember is when you are fueling up consistently on refined CHO's or processed food items they will have a rating of over 70 and this will compromise your health.

I can be reached at naomi@iovw.ca when you require a custom dietary plan to satisfy your lifestyle.