5 Easy Ways to Boost Your Carb Intake as an Endurance Athlete

As an endurance athlete, you already probably know that carbohydrates are key to performance. They’re the body’s preferred energy source, especially for long-duration and high-intensity exercise. Carbs also play a critical role in preserving muscle mass, supporting bone health, promoting iron absorption, regulating hormones, fueling brain function, and maintaining GI and heart health.

The more you train, the more carbs (and overall energy and other nutrients) your body requires. Research shows that endurance athletes need anywhere from 5-12 grams of carbohydrates per kilogram of body weight per day, depending on training, intensity, and duration. If you’ve ever felt sluggish during a training session or struggled to maintain energy throughout the day, you may not be fueling optimally.

In this article, you’ll learn five easy ways to boost your carb intake for better performance, recovery, and overall health.

5 Easy Ways to Boost Your Carb Intake

Eating enough carbs, especially in a way that feels enjoyable and sustainable, can be a challenge for many athletes. Here are 5 simple ways to boost your carb intake during and outside of exercise.

1. Start Your Day with a Carb-Rich Breakfast

Your first meal sets the tone for the day, so don’t skip carbs! If it’s a training day, choose a meal or snack that is rich in carbs (optional to include some protein and fat, if you have time to digest). For a more specific guideline, aim for 1-2g/kg of carbs 1-2 hours prior to exercise.

Here are a few examples:

• Oatmeal with banana and optional peanut butter
• Bagel with peanut butter and jelly
• Pancakes or waffles with syrup

If you’re exercising later in the day or have >2-3 hours to digest, choose a carb-rich meal (2-4g/kg 2-4 hours before exercise) with around 20-40g of protein and some fat, such as:

• Loaded oatmeal bowl with nuts, fruit, honey, and a big scoop of Greek yogurt 
• Whole-grain toast or bagel with peanut butter + eggs + fruit
• Yogurt bowl with granola, fruit and nuts
• French toast with PB, fruit, syrup (use 1 egg per 1 slice bread for egg mixture)

Want more pre-exercise fueling advice? Here’s a free Fueling Before Exercise Mini Guide that you can download from my website. Additionally, this article provides a more detailed breakdown of what to eat prior to a short session, and this one gives specific guidance on how to fuel before an endurance activity. 

Lastly, remember that you still need plenty of carbs even on a rest day! Athlete Performance Plates are great visual tools that show you how to adjust your intake to daily activity as well as weekly training volume. If it’s a rest day within a training cycle, that means you’re recovering from one session and preparing for the next, and need to fuel appropriately. 

2. Snack Strategically

Ditch the low-carb snacks and opt for energy-sustaining options, such as:

• Trail mix with dried fruit and pretzels
• Cheese or meat stick or edamame + banana
• Crackers with cheese and/or hummus + grapes
• Peanut butter and jelly sandwich
• Apple or banana with nut butter

Pro tip: Pair 1 glass (8oz) of 100% juice with your snack to provide a 30g carb boost! My favorites include tangerine juice or pomegranate juice with a splash of lemon or lime seltzer.

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3. Make Carbs the Star of Your Meals

Instead of treating carbs as a side dish, make them the focus:

• Build a bowl with your favorite grain (e.g. rice, quinoa, farro, etc), veggies, and a lean protein instead of just having a lettuce-based salad
• Swap cauliflower rice for regular rice or starchy veggies (peas, corn, potatoes)
• Enjoy pasta regularly, not just before a long session or race day
• Incorporate tortillas, bread, whole grains, legumes, fruit, and beans/legumes into meals and snacks

4. Sip Your Carbs

If eating enough solid food is a struggle, liquid carbs can help boost your intake:

• Smoothies with fruit, yogurt and/or kefir, and oats
• Chocolate milk or soy milk (almond/oat milks don’t have as much protein)
• Sports drinks (i.e. with carbs) before, during, and/or after long or intense training
• 100% fruit juice paired with a meal or snack

5. Fuel During Long and/or Intense Training Sessions and Races

Once you train for over an hour, your body benefits from extra carbs to prolong available energy stores and keep you feeling strong. Here are some easy options:

• Energy gels or chews (30-90+g carbs per hour, depending on exercise duration)
• Sports drinks with electrolytes (primarily sodium) and carbs
• Fig bars, pretzels, waffles, energy bars, or other easy-to-digest carb-rich solid foods

Note: You may also benefit from adding carbs like a sports drink during a shorter, intense session. Experiment and see what feels good to you!

Putting It All Together

Carbs are an essential part of an athlete’s diet, not something to be restricted or feared. Gradually increase your carb intake by adding an extra carb-rich snack or increase your portion of a starch at one meal (e.g. 1.5 cups cooked rice instead of 1 cup), and slowly work your way up. Drink more fluids as you consume more carbs to maintain your hydration status (carbs hold onto water when stored in the body).

Similarly, train your gut to handle more carbs before and during exercise by slowly increasing how much you consume. Experiment with different products to see what works best! Check out this article to learn more about fueling during long sessions.

By prioritizing carbs, you’ll have more energy, recover faster, perform better in training and on race day, and not feel like hot garbage the rest of the day.

For a more detailed version of this article, check out The Eat for Endurance blog. 

Need a personalized fueling plan for training, racing, and everyday life? As a sports dietitian, I can help tailor your carb and other nutrient intake to match your training needs. Check out Eat for Endurance to learn more!