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: