CARB'S FOR MARATHONERS

Carbohydrates for runners


Why are carbohydrates so important? Here's the easy one-word answer: Energy! Carbs, as they're affectionately called, provide a steady stream of energy. So why not just pig out on carbs? Bad idea. The body can store energy from carbs, but only in small amounts (think of a storage unit versus a warehouse). These small amounts are used up quickly during exercise. After a quick jolt, you're running on empty. And you can't overload that storage unit either becasue the body punishes you by turning the excess carbs to fat! The trick is to store energy by eating carbs on a continuous basis. Experienced runners eat the right carbs in the right amounts at the right times! Carbohydrates are also known as sugars. Experts recommend that your diet consist of 50 to 70% carbohydrates. The standard unit for the energy your body uses is the calorie. Each gram of carbohydrate provides 4 calories. Got all that? Be ready for a pop quiz at any time! Now, to continue-carbohydrates are either simple or complex. 

Simple carbohydrates 
Simple carbohydrates are the most basic form of sugar. Examples of foods containing simple carbohydrates are candy, fruit and sodas. These foods can provide a quick "shot" of energy-but it's only temporary. For this reason, you should keep those simple carbohydrate snacks, like grandma's homemade fudge, to a minimum. But feel free to enjoy a treat now and then, especially after a good run.

Complex carbohydrates 
Complex carbohydrates provide energy on a more consistent, long-term basis. That's why experts recommend that the majority of the calories you get from carbohydrates be in the form of complex carbohydrates. Foods that are high in complex carbohydrates include cereals, pasta, breads, rice, and potatoes and vegetables. It's important that you maintain a diet high in complex carbohydrates to support your running program. 

The "little things" that make a BIG difference 
Performing up to your full potential is often a matter of balancing a lot of little things. For runners, the little things include meeting your nutritional needs, working on your strength and flexibility, as well as controlling stress and maintaining mental health. Successful runners set challenging but realistic goals, plan carefully, train patiently, eat and sleep well and cultivate a positive mental outlook. Attending to the little things not only creates athletes, it's a key characteristic of those who achieve excellence, variety and balance in their chosen vocations, relationships and inner lives. Each of us can improve upon a few of the little things that make a big difference.