Carb Burnout?

By: Jan Dowell, MS, RD, CSSD

Runners need carbs for fuel, but there is life beyond that bland bagel and bowl of pasta! Here are some fresh ideas to boost your carbohydrate intake:

  • Rice—brown and white rice are rich in carbs. Seasoned rice mixes could replace the extra sodium needed by heavy sweaters.
  • Wraps and tortillas are good carb options. Add some peanut butter or cheese for a great recovery snack.
  • A bowl of cereal can be a great snack any time of day. Dry cereal in a baggie is a convenient snack when you are out and about or at work.
  • Whole grain English Muffins and frozen waffles are quick carbs. Add fruit spread for an extra carb kick.
  • Yogurt and milk both contain carb fuel with a natural protein boost.
  • Fruits and veggies provide carbs, along with natural nutrients that support a running metabolism. The greater variety of colors in your menu, the greater variety of nutrients!

Keep up the momentum with a variety of carb choices…everyday! 

Jan Dowell, MS, RD, CSSD is a Board Certified Sports Dietitian and a runner. Get more nutrition and hydration training tips from Jan at