What foods help you run longer?

This question is about Running
Elle Penner, MPH, RD
Foods that help you run longer are generally high in carbohydrates. Carbohydrates, broken down into glucose, are the body’s preferred energy source for long-distance running. Glucose provides quick and efficient energy for muscles and can be stored as glycogen in muscles and the liver to be utilized during a long run. 
Because glycogen stores are limited, it’s a good idea to consume additional carbs on longer runs. The American College of Sports Medicine recommends a carbohydrate intake of 30–60 g/hour during exercise , which is best tolerated when consumed in smaller amounts every 20 minutes or so [1].
Here is a list of 20 carbohydrate-rich foods that will help you run longer: 
  1. Pasta
  2. Bread
  3. Brown rice
  4. Barley
  5. Beans
  6. Sweet potatoes
  7. White potatoes
  8. Beets
  9. Pretzels
  10. Oatmeal
  11. Bread
  12. Honey
  13. Yogurt
  14. Bananas
  15. Apples
  16. Mango
  17. Dates
  18. Cereal/granola
  19. Energy bars
  20. Sports drinks/gels
Pasta drizzled with pesto on a black plate on a dark background
  1. Jeukendrup A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports medicine (Auckland, N.Z.), 44 Suppl 1(Suppl 1), S25–S33. https://doi.org/10.1007/s40279-014-0148-z