When you’re running loads of miles, you need loads of carbohydrates. Yes, there’s a reason why marathoners swear by a multi-day carb load before a big race: This macronutrient is what fuels endurance athletes like distance runners to their finish line. 

Even if you don’t have a marathon on the horizon, you probably need more carbohydrates than you might think. “I rarely get someone in—almost never—who is crushing their carb goals,” says sports dietitian Claire Shorenstein, RD. “One or even two slices of bread usually isn’t going to cut it, especially for someone training for an endurance event.” 

But what are the best high-carb foods for runners to meet their goals? We asked dietitians for their top recs.

Why Carbs Are Important for Runners

Carbs are the body’s primary source of fuel when you’re running. “And the harder and longer you go, the more glycogen—which is stored carbohydrate—that you break down to burn for energy,” Shorenstein says. 

Because you can only store a limited amount of glycogen in your muscles and liver, you need to eat additional carbohydrates to keep your energy levels strong. “Otherwise, you risk crashing and burning, and basically just feeling like hot garbage the rest of the day too,” Shorenstein says. 

Registered dietitian nutritionist Danielle Crumble Smith, RDN, adds that if the body doesn’t have enough stored glycogen to fuel your activity, it could even start to break down muscle for fuel. “Which is not what you need,” she says. “Skipping carbs is a recipe for disaster and will most certainly result in intense cravings and potential injury as well.” 

How many carbs should you aim for, then? Every runner has unique nutritional needs, but generally, the Mayo Clinic recommends that folks who run 1–3 hours a day eat 2.7–4.5 grams of carbs per pound of bodyweight each day. That means a 150-pound runner would need 405–675 grams to support their training.

9 High-Carb Foods for Runners

Choosing foods high in carbs for runners doesn’t mean only eating sugary treats (although candy can be workout fuel too!). “There are carbohydrates in so many amazing nutrient-dense foods,” Shorenstein says. 

Just before and during a run, you want to focus on fast-digesting carbs (aka simple carbs) that are low in fiber. That’s true for two reasons: First of all, they’re easier for the gut to digest, decreasing your chances of ending up with a nasty case of runner’s stomach. But they also get you the energy you need faster. “Let’s say you’re up early in the morning and you just need a pre-run snack—that’s when we want those lower-fiber carb sources because we’re not hanging around waiting to digest,” Shorenstein says. 

However, after your run, or on days you’re not running, loading up on high-fiber complex carbs is generally recommended, as they give your body a more steady release of energy that keeps your blood sugar stable and supports gut health. 

“Context is everything: What type of workout are you doing? What time of day is it? How long do you have to digest?” Shorenstein says. “All of that really determines what you might be reaching for,” whether that’s a simple or complex carb.   

With all that in mind, here are some of the best high-carb foods for runners that you can work into various parts of your day. All carb counts come from the US Department of Agriculture (and are based on a 100-gram serving), unless otherwise noted.

1. Potatoes and Sweet Potatoes

Potatoes and sweet potatoes are Crumble Smith’s go-to carb recommendations. She points out that they are even higher in potassium than bananas, and they’re exceptionally versatile. 

“If you’re consuming them fresh out of the oven or air fryer, it’s a simple carb [and] quick energy source,” she says. “If you cool it completely in the refrigerator, like for meal prepping, it develops something called resistant starch that acts more like a fiber and resists digestion until it reaches your colon, where it fuels healthy gut bacteria.” That means a fresh potato is ideal pre-run, and leftovers are great afterward.

Personally, Crumble Smith likes fueling her own long runs with Okinawan purple sweet potatoes that are purple inside and loaded with antioxidants.

Potato carb count: 17.8 grams 
Sweet potato carb count: 17.3 grams 

2. Fruit (Particularly Bananas)

There’s a good reason why you so often see runners nibbling on a banana before a race. Although many fruits are great carb sources, bananas are a smart pre-run pick. “A banana is just such an easy, portable option that is not high in fiber compared to, say, an apple or berries,” Shorenstein says. 

Crumble Smith also recommends more hydrating options like mango, papaya, and pineapples for after your cooldown. “Fruit can be a great way to add additional electrolytes as well as fluid post-run, especially on hot days,” she says. She also suggests pairing fruit with meals and snacks throughout the day. 

Banana carb count: 23 grams 
Mango carb count: 17.4 grams
Pineapple carb count: 14.1 grams 
Papaya carb count: 10.8 grams 

3. Bread 

All kinds of bread can be great running fuel, from dense bagels made with white flour to sourdough or whole-wheat loaves. The best option just depends on your timing—and individual tolerance. 

“Sometimes, if it’s a nice and easy weekday run, maybe you can get away with having the whole-grain bread [beforehand], especially if you have some time to digest,” Shorenstein says. “But if you want to play it safe, go for those lower-fiber options, like a plain bagel, sourdough bread, or English muffin.” 

Bagel carb count: 54.5 grams
Sourdough carb count: 51.9 grams
English muffin carb count: 44.8 grams 
Whole-grain bread carb count: 43.3 grams 

4. Waffles and Pancakes

Not a toast or bagel person? Waffles and pancakes also pack in those quick-digesting carbs, Shorenstein says, making them great high-carb foods for runners before a training session. She points out that adding jam, maple syrup, or honey is an easy way to help to bump up the carbohydrate count even further.

Waffles carb count: 32.9 grams
Pancakes carb count: 28.3 grams

5. Juice or Sports Drinks

If you don’t have an appetite before running, sipping some orange or apple juice can be an easy way to get some carbs in your system while also hydrating you, Shorenstein says. (Just make sure your gut can tolerate the acidity of anything citrusy.) A sports drink will also offer the added bonus of electrolytes, which can be particularly helpful if it’s hot out.   

Apple juice carb count: 11.3 grams
Orange juice carb count: 13.4 grams
Sports drink carb count: Typically around 30–35 grams per 20-ounce bottle, but ranges depending on the brand

6. Rice, Farro, or Quinoa

Farro carb count: 29.3 grams
Quinoa carb count: 21.3 grams
White rice carb count: 21.1 grams

Although rice and farro are both great options for runners, if you find they don’t fill you up enough, Crumble Smith recommends quinoa, which boasts more protein, as great post-run fuel. “You can have it hot, but also have it mixed in a cold white-bean salad, which makes it easier for people who need to meal prep,” she says. Cold farro also makes a great salad topper.

7. Teff

For a smart gluten-free option, Crumble Smith recommends teff, a grain that’s cooked in a similar way to rice. It’s typically used to make inerja, an Ethiopian flatbread, and although it’s not always easy to find, it’s loaded with nutrients. “It’s a really good protein source as well as carbohydrates, fiber, and iron, which a lot of runners really, really need,” she says. 

Teff carb count: 19.9 grams

8. Oatmeal 

Another solid high-carb pre-run breakfast option is oatmeal, which can easily be topped off with extra carb sources like milk and bananas, Crumble Smith says. You can also add a scoop of protein powder if you want. “That works for some, but others might find it a little bit too heavy,” she says. “It all depends on the timing.”

Oatmeal carb count: 12.19 grams

9. Gels and Chews

Sports snacks like gels and chews are designed to give you a dose of quick-hitting carbs, and they sometimes come with electrolytes too. Their portability makes them great fuel to carry in your pockets during the run, but Shorenstein points out you can also eat them beforehand. 

“That can be really handy to get that last bump of carbs in before you head out, especially if it’s a hard or long session,” she says. “Or, let’s say it’s early in the morning and you just are not hungry for actual food—you can have a serving of chews or a gel and be on your way.” (Though she adds that if you’re heading out on a long run, you likely need more fuel than what one gel can offer.)   

Gels and chews carb count: Typically around 20–25 grams per packet, but can range up to 50 grams, depending on the brand

Don’t Forget About Protein and Fats

As much as runners rely on carbs to fuel their miles (which is smart!), it’s also essential to round out a healthy diet with protein and fats as well. 

Getting some protein after our workouts—yes, even endurance workouts—is essential for building and maintaining muscle mass. Shorenstein points out that we also need protein for things like our immune system and enzyme function. And Crumble Smith adds that protein helps regulate our appetite so we’re not constantly feeling hungry. “It takes longer to digest than carbohydrates and fats,” she explains.

Fat, meanwhile, helps our bodies absorb other nutrients and also plays a role in immune health. Crumble Smith adds that it’s essential for hormone regulation, heart health, and cognitive function. Plus, “it makes food taste good,” Shorenstein says. It can also be used as a fuel source during lower-intensity exercise, even though our muscles prefer carbs, she adds. 

The Takeaway

If you’re running most days of the week, carbohydrates should make up the majority of your diet. “It’s supposed to be the more dominant of the macros. So you don’t need to fear it,” Shorenstein says. “It’s essential not only for yourself as an active person, but just for you as a human being.”

Fortunately, there are plenty of nutritious high-carb foods for runners to choose from, no matter your personal tastes and what sits best in your stomach. Just remember to generally keep high-fiber options to a minimum before and during your runs; save it for afterwards and other parts of your day, when you can also take in a good amount of protein and fats to round out a healthy diet.