What food will make me run faster?

Ever heard of the saying “pasta makes your run faster”? 

Carbohydrates, including foods like pasta, are our bodies preferred fuel source. Carbohydrate containing foods and meals break down into glucose in our small intestine and then glucose enters our blood stream. From here glucose is utilised by our cells, including muscle cells, and converted into a fuel source humans can use. This gives you the energy to run.

The role of glycogen 

You can also store glucose in your muscles and liver as something called Glycogen. Your body can tap into this bank of glucose as needed to maintain your blood sugar levels. Your reserves of glycogen can maintain a certain level of exercise exertion until the 60 minute mark, which is why you might get away with not fuelling during a shorter training run. We recommend topping up with glucose sources from the 45 minute mark in a training session or race lasting more than 60 minutes. You can top up these glucose sources with things such as gels, lollies like snakes or jet planes, sports electrolytes.

Carbohydrates 

Carbohydrates are important before, during (if exercising longer than 45-60 minutes) and after a training session or event. Examples of carbohydrate containing foods:

• Breads and cereals
• Pasta and rice
• Grains such as quinoa or millet
• Corn, potato and kumara
• Fruit
• Packaged foods such as bars, bliss balls, crackers

Total energy intake 

Total energy intake is also important. Making sure you are eating enough food overall is important as a runner, as long term under fuelling can lead to:

• Fatigue (during training but also outside of running)
• Reduced adaptation from training (not getting the most out of your training effort)
• Increased injuries
• Changes in your cycle
• Increased risk of iron deficiency

There isn’t one food that will power your running or make you run faster. What is important is that you understand the benefit and need for carbohydrate containing foods as a runner as well as making sure you are eating enough fuel across the day to prevent energy deficiency. So keep the energy coming, stay consistent in your fueling and it’ll pay off in your paces.