Carbohydrates are your key source of energy. Knowing your carbohydrate needs and consuming an enough of them allows you to maintain and restore your energy reservoirs during training. Carbohydrates are the most important energy nutrient because they directly turn into blood sugar and provide immediate energy for aerobic workouts.
Your body converts the carbohydrates you eat into glucose (a simple sugar). Glucose is then immediately used by your body for energy or is stored in the muscles as glycogen. Glycogen stores are utilized for energy when you’re running and help keep you from "bonking" or "hitting the wall". You've run out of carbohydrates if you have to slow dramatically to continue running. Since this fatigue results from low blood glucose levels, it is imperative to keep your levels stable throughout the day—and specifically for your training needs.
Confused yet? Let's simplify it a bit...
So which carbs are best? For daily nutrition and health, high fiber whole grains, fruits, vegetables, and low-fat dairy will allow for more stable energy levels. You can choose to eat three squares, include snacks, or graze healthily throughout the day; but however you do it, including those good-quality carbs is crucial. (Carbohydrates should account for about 60-70% of an active person’s total calories for the day.) Other types of carbohydrates are absorbed more quickly and are appropriate choices when you are replenishing depleted glycogen levels after a training session, or if you need a quick burst of additional energy (maybe right before a workout). These types of foods include sports drinks, energy bars, bagels, sweet types of fruit (like pineapple and watermelon), and more refined products. The quick-absorbing carbohydrate choices should be supplements to your overall nutrition plan, rather than staples.
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