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 [



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.