Recently, we’ve been uncovering all sorts of information on protein and how runners can use it, but now, it’s time to roll out the red carpet for the true star of the endurance show: carbohydrates. For most running events, carbs will be the primary macronutrient fueling your effort, and that’s why it’s important to learn: “Everything New Runners Need to Know About Fueling.” The fueling finesse required varies by event. Starting with the 5K and 10K, your body can store more than enough glycogen to power through these distances without much risk of burnout. Even still, you may want to top off your gas tank with an easy-to-digest snack 1 to 1.5 hours before the race – aim for about 25 carbs from foods like a banana or rice. For a half marathon and up, things get more complicated. The guide suggests carbo-loading at least one day before your event with foods like baked potatoes or pasta. Before your long run, a carby meal 2 to 2.5 hours before start time, or a carby snack 30-60 minutes before the gun can give you a steady stream of energy throughout your race. As far as mid-race fueling goes, we’ve seen recommendations as low as 10 grams of carbs per hour, or as high as 140. This guide lands in the middle with 30 to 60 grams, but every runner will have different needs and tolerances. It’s best to experiment during training to identify the types and amounts of foods that work best for you. If you’re looking to meet both your carb and protein requirements in one fell swoop, the “6 Carbs with More Protein Than an Egg” are a good place to start. Included on the list are beans, lentils, and more – everything you need to fuel up and promote recovery at the same time.

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