What foods help you run longer?

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 [

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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