Runners Need More Than Whole Grains. Here’s Why Refined Carbs Still Matter.

Jump to:Why Carb Type Matters for RunnersThe Best Carbs Before and During a RunWhen to Eat Whole Grains and Complex CarbsThe Bottom LineWhile carbohydrates are often vilified in conversations around general health, most runners know they’re essential for powering their training. For runners, the more important distinction when it comes to carbs isn’t whether to eat them, but which to eat and when.Not all carbs work the same way, and your body uses them differently depending on the situation. The foods that deserve a regular spot on your plate for their nutritional value aren’t the same ones that best support your running—and understanding that carbs are not one-size-fits-all can make a real difference in your overall fueling and performance.Why Carb Type Matters for RunnersWhen it comes to carb quality, it’s not necessarily a matter of “good” carbs versus “bad” carbs, but rather, matching the carb to what your body needs in the moment.Refined carbs digest quickly, which makes them especially useful when you need fast energy before a workout or during a long run. They’re also easier on your gut, whereas foods that are high in fiber (think: whole grains) can trigger GI distress or slow down your digestion.“When it comes to athletes right before and during their workouts, whole grains are not the optimal choice,” Amanda Wagner, RDN, a registered dietitian and certified run coach based in Chicago, previously told Runner’s World.The Best Carbs Before and During a Run Looking to grab a snack before your run? Reach for foods like graham crackers, a white bagel, crackers, or pretzels rather than fiber-heavy choices like whole wheat toast, beans, or legumes.The same idea applies during longer runs and races. Gels and chews may not seem “healthy,” but they help fuel your body. “Those added sugars [in gels and chews] are exactly what our body needs when we are running fast,” sports dietitian Meghann Featherstun, RD, CSSD, owner of Featherstun Nutrition, previously told Runner’s World. “It’s imperative for our performance to include those added sugars for specific runs and specific races, not only from a performance perspective, but also to keep us in a mentally sane place to help decrease our perceived exertion and also to help us recover faster after those events.”When to Eat Whole Grains and Complex CarbsThis doesn’t mean runners should build their entire diet around refined grains and gels. Outside of the workout window—think your breakfast if you’re running later in the day, or dinner hours after a midday workout—whole grains and less-processed carbs are often the better choice at regular meals when you want more nutritional value.“I think there’s a time and a place for different types of processed foods to support our running,” says Featherstun. “And then we can look at other meals [outside of running] to make sure we’re getting those whole grains and getting that balance with the whole foods.”Angie Asche, RD, CSSD, owner of Eleat Sports Nutrition and author of Fuel Your Body, agrees. “When talking about the general population, as well as everyday eating for athletes, reducing refined grains is a great strategy. But with runners, there are instances where refined grains are beneficial, because you want to saturate the glycogen stores in your muscles before any race or run that’s longer than two hours,” she previously told Runner’s World.The Bottom LineThe smartest approach runners can take to carbs is eating them strategically. Prioritize refined carbs before and during your workout because they digest quickly, deliver fast energy, and are easier on the gut. Then, embrace whole grains and other less-processed carbs in your everyday diet.Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda. LinkedIn