Hey, fellow runners! Welcome back to my blog.

Be honest: have you ever cut back on carbs thinking it would make you faster, leaner, or more “disciplined”?
We’ve all been there. But here’s the thing—if you’re training hard, carbs are not the enemy. They’re your hidden superpower.

Used the right way, carbs can help you recover faster, run stronger, and feel way better on (and off) the road. So no, you don’t need to carb-load like it’s pasta party night—but you do need a smart carb strategy.

Let’s break it down. No fluff. Just real talk.

🧠 Why Carbs Are Your Best Running Buddy

You know that “dead leg” feeling mid-run? Or when your pace drops for no reason? That’s often low glycogen, a.k.a. not enough carbs in the tank.

Here’s why carbs matter:

• They’re your body’s go-to fuel for running anything faster than a chill jog.
• They help keep cortisol (your stress hormone) from staying high post-run.
• They support key hormones like leptin and thyroid, which keep your metabolism and mood in check.

Translation: more carbs = more energy, better recovery, less burnout.
Carbs don’t just power your runs—they build the engine behind them.

⏱️ When & How to Eat Carbs (Without Overthinking It)

Let’s keep it simple. Timing matters—and so does the type of carb.

➡️ Before your run:
Eat something easy to digest 30–90 min before. Aim for 0.5–1g of carbs per kg of body weight.
Try: toast with banana, oats with berries, or a smoothie.
No need to overdo it—just enough to feel fueled, not stuffed.

➡️ During your run:
Only needed if you’re running longer than 75 minutes or doing hard intervals.
Think: gels, chews, or sports drinks with 30–60g carbs/hour.
This helps delay fatigue, reduce muscle breakdown, and keep your brain switched on.

➡️ After your run:
Don’t skip this. Carbs + protein right after training = fast recovery and happy muscles.
Go for a 3:1 or 4:1 ratio of carbs to protein.
Try: white rice + eggs, sweet potato + tuna, or a shake with banana + whey + honey.

➡️ On rest days:
Yes, you still need carbs. Just scale them down. Focus on whole-food sources like lentils, oats, root veggies, and fruit. They keep your hormones, gut, and mood in balance.

Pro tip? Carb cycling (more on heavy days, a bit less on rest days) works wonders.
Don’t cut carbs completely—you’re an athlete, not on a detox retreat. 😉

🥔 Not All Carbs Are Created Equal

It’s not just about how much, but which kind.

Fast-digesting carbs (like white rice, ripe banana, juice, honey):
✔ Perfect before, during, or right after workouts
✔ Quick to absorb = quick to fuel or refill

Slow-digesting carbs (like oats, sweet potatoes, whole grains):
✔ Great for main meals or easy days
✔ Keep you full, steady, and less snacky later

Bonus tip: Try adding resistant starches like cooled potatoes, lentils, or green bananas. They’re gut-friendly and support recovery too.

And don’t forget hydration—carbs need water and electrolytes to be absorbed properly. So sip smart, especially on long runs or in hot weather.

Also cool: a small carby snack in the evening (think: Greek yogurt + berries or oats + nut butter) can help boost serotonin and improve sleep. Yup, carbs can help you snooze better too. 💤

Conclusions

Carbs aren’t cheating. They’re training tools.
Fuel smart, run strong, recover faster. That’s the real game.

👟 Ready to take your running to the next level? Check out my personalized coaching services.

Together, we can achieve your running goals and unlock your full potential!

See you in the next post & Feel Your Run,
Ely