All runners know the importance of carbohydrates in our daily diet, and in the days leading up to a competition. The muscles are fed, mainly, by the energy that comes from this type of food. Pasta is the most common food, perfect to complete the glycogen deposits that we will empty in our next effort.
If you don’t like pasta too much, you’re tired of taking it regularly, or you prefer to vary (which is very positive), we offer you other alternatives
rice Rice is the other highlight that provides us with carbohydrates. A serving of rice has between 45 and 50 grams of carbohydrates, in addition to having a low glycemic index, which means that it will provide us with energy gradually and for longer.
Oats are an excellent source of carbohydrates, as well as containing B vitamins, since half a cup contains more than 50 grams, so we will be sure to fill the deposits to the fullest. Highly recommended combined with fruits, milk or yogurt to make a complete breakfast.
Dairy products are a good source of carbohydrates, which also come with the addition that they provide us with a very good quality protein. The only caveat is that they are usually rich in animal fats, so we must opt for skimmed versions to control our weight.
If there is a fruit for runners, that is the banana. Each 100 gr provides about 25 grams of carbohydrates, which will also reach our bloodstream quickly. Provides a high amount of potassium that prevents fatigue and improves performance.