{"id":35288,"date":"2022-11-30T18:03:38","date_gmt":"2022-11-30T17:03:38","guid":{"rendered":"https:\/\/getindya.com\/?p=35288"},"modified":"2026-11-03T17:11:35","modified_gmt":"2026-11-03T16:11:35","slug":"complex-carbohydrates-marathon-preparation","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/complex-carbohydrates-marathon-preparation\/","title":{"rendered":"Which complex carbohydrates should you eat before a marathon?"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">Marathon <\/span><b>season<\/b><span style=\"font-weight: 400\"> feels like Christmas for <\/span><i><span style=\"font-weight: 400\">running<\/span><\/i><span style=\"font-weight: 400\"> enthusiasts. There is nothing like lacing up and enjoying every one of those <\/span><b>42.195 kilometres<\/b><span style=\"font-weight: 400\"> with the crowd cheering you on.<\/span><\/p>\n<p><span style=\"font-weight: 400\">To feel your best, leave no loose ends in your nutrition planning. <\/span><b>Complex carbohydrates<\/b><span style=\"font-weight: 400\"> play a key part in fuelling preparation and keeping your muscles ready to perform.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">What are simple and complex carbohydrates?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Different<\/span><b> types of carbohydrate<\/b><span style=\"font-weight: 400\"> are classified by their chemical structure.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">Simple carbohydrates<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Simple <\/span><b>carbohydrates<\/b><span style=\"font-weight: 400\"> consist of one or two <\/span><b>saccharides<\/b><span style=\"font-weight: 400\">, or sugars. They are generally associated with <\/span><b>rapid absorption<\/b><span style=\"font-weight: 400\">, with carbohydrate sensing beginning in the mouth and digestion and absorption taking place further along the digestive tract.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Monosaccharides<\/b><span style=\"font-weight: 400\"> include glucose, fructose and galactose.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Disaccharides<\/b><span style=\"font-weight: 400\"> include lactose (glucose + galactose), sucrose (glucose + fructose) and maltose (glucose + glucose).<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><strong>Complex carbohydrates&nbsp;<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Complex <\/span><b>carbohydrates<\/b><span style=\"font-weight: 400\"> contain more <\/span><b>saccharides<\/b><span style=\"font-weight: 400\">, or sugars, arranged in <\/span><b>long chains<\/b><span style=\"font-weight: 400\">. Breaking <\/span><b>polysaccharides into monosaccharides<\/b><span style=\"font-weight: 400\"> takes time, allowing them to be <\/span><b>digested and absorbed in the small intestine<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Oligosaccharides<\/b><span style=\"font-weight: 400\"> are chains of 2 to 9 monosaccharides.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Polysaccharides<\/b><span style=\"font-weight: 400\"> are chains of 10 or more monosaccharides.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Starch <\/span><b>is the best-known example<\/b><span style=\"font-weight: 400\"> of a <\/span><b>polysaccharide<\/b><span style=\"font-weight: 400\">. Roughly half of the carbohydrate we eat is in the form of <\/span><b>starch<\/b><span style=\"font-weight: 400\">, found in rice, pasta, potatoes, pulses and other foods.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Do not confuse <\/span><b>starch<\/b><span style=\"font-weight: 400\"> with <\/span><b>resistant starch<\/b><span style=\"font-weight: 400\">. The latter follows a<\/span><b> different route<\/b><span style=\"font-weight: 400\">, reaching the large intestine without being broken down by <\/span><b>digestive processes<\/b><span style=\"font-weight: 400\"> and serving as a substrate for bacterial <\/span><b>fermentation<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29179 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/carbohidratos-complejos-pasta-1280x640.jpg\" alt=\"Pasta as a source of complex carbohydrates\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">Properties and benefits of complex carbohydrates<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Slower <\/span><b>carbohydrate<\/b><span style=\"font-weight: 400\"> absorption can help moderate the <\/span><b>release of insulin<\/b><span style=\"font-weight: 400\"> needed for <\/span><b>glucose<\/b><span style=\"font-weight: 400\"> to enter cells, avoiding sharp<\/span><b> insulin<\/b><span style=\"font-weight: 400\"> and blood glucose fluctuations.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400\">Their <\/span><b>absorption rate<\/b><span style=\"font-weight: 400\"> can also help maintain fullness for longer than <\/span><b>simple carbohydrates<\/b><span style=\"font-weight: 400\">.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400\">This does not make simple carbohydrates unsuitable: they can be useful in certain situations. A<\/span><a href=\"https:\/\/getindya.com\/\"><b> sports nutritionist<\/b><\/a><span style=\"font-weight: 400\"> can design a <\/span><b>nutrition plan<\/b><span style=\"font-weight: 400\"> tailored to your training and individual needs.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Why are complex carbohydrates important for runners?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">As <\/span><b>carbohydrate<\/b><span style=\"font-weight: 400\"> is a major fuel for runners, long-chain <\/span><b>complex carbohydrates<\/b><span style=\"font-weight: 400\"> can help provide the required amounts. Consider the time between <\/span><b>eating<\/b><span style=\"font-weight: 400\"> and <\/span><b>training or competition<\/b><span style=\"font-weight: 400\">, as digestion can take longer and cause discomfort if timing is unsuitable.<\/span><\/p>\n<p><span style=\"font-weight: 400\">To keep your<\/span><a href=\"https:\/\/getindya.com\/en\/carbohydrates-sugars-glucose-glycogen\/\"><b> glycogen<\/b><\/a><span style=\"font-weight: 400\"> stores topped up, complex carbohydrates deserve a regular place in your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400\">What is <\/span><b>glycogen<\/b><span style=\"font-weight: 400\">? <\/span><i><span style=\"font-weight: 400\">Simple<\/span><\/i><span style=\"font-weight: 400\">. <\/span><span style=\"font-weight: 400\">It is a <\/span><b>store of glucose<\/b><span style=\"font-weight: 400\"> in the <\/span><b>muscles<\/b><span style=\"font-weight: 400\"> and <\/span><b>liver<\/b><span style=\"font-weight: 400\">. When sufficient glycogen is available, the body can obtain energy through <\/span><b>glycogenolysis<\/b><span style=\"font-weight: 400\">, which breaks it down into glucose.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29180 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/carbohidratos-complejos-maraton-1280x640.jpg\" alt=\"Runners in a marathon\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">How much complex carbohydrate do marathon runners need?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">There is no single figure for everyone. Training and rest schedules differ, and so does the <\/span><b>amount of carbohydrate<\/b><span style=\"font-weight: 400\"> required. Needs depend on body composition, which can be assessed through <\/span><a href=\"https:\/\/getindya.com\/en\/anthropometry-measurements-body-composition\/\"><span style=\"font-weight: 400\">anthropometry<\/span><\/a><span style=\"font-weight: 400\">, as well as <\/span><b>physical capacity, emotions and daily activity<\/b><span style=\"font-weight: 400\"> outside sport.<\/span><\/p>\n<p><span style=\"font-weight: 400\">One principle remains: longer and more intense exercise generally requires more carbohydrate.&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><strong>How does carbohydrate loading work?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Several <\/span><b>strategies<\/b><span style=\"font-weight: 400\"> are used for <\/span><b>carbohydrate loading<\/b><span style=\"font-weight: 400\"> before competition, from <\/span><b>supercompensation<\/b><span style=\"font-weight: 400\"> after substantial <\/span><b>muscle glycogen depletion<\/b><span style=\"font-weight: 400\"> earlier in the week to simply <\/span><b>increasing daily carbohydrate intake<\/b><span style=\"font-weight: 400\"> one or two days before the race.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The depletion approach can involve greater fatigue, <\/span><a href=\"https:\/\/getindya.com\/en\/nutrition-sports-injury-recovery\/\"><b>injury<\/b><\/a><span style=\"font-weight: 400\"> risk and <\/span><b>hypoglycaemia<\/b><span style=\"font-weight: 400\"> during the low-carbohydrate phase.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400\">In the second approach, the week&#8217;s <\/span><b>carbohydrate intake<\/b><span style=\"font-weight: 400\"> remains matched to training, followed by a significant increase in this <\/span><b>nutrient before competition<\/b><span style=\"font-weight: 400\">, while keeping the overall <\/span><b>macronutrient<\/b><span style=\"font-weight: 400\"> balance appropriate.<\/span><\/p>\n<p><span style=\"font-weight: 400\">This does not mean eating enormous amounts of<\/span><b> carbohydrate-rich food<\/b><span style=\"font-weight: 400\"> all day and feeling heavy or overfull on race day. <\/span><b>Increase carbohydrate<\/b><span style=\"font-weight: 400\"> without an <\/span><b>excessive rise in total calories<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The d<\/span><b>istribution of other macronutrients<\/b><span style=\"font-weight: 400\"> will therefore change. Your <\/span><b>protein<\/b><span style=\"font-weight: 400\"> intake may fall temporarily, but a single day does not undo the rest of the week&#8217;s planning.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400\">As race day approaches, nerves may increase. During <\/span><b>carbohydrate loading, choose foods you tolerate well<\/b><span style=\"font-weight: 400\"> and familiar options for your <\/span><b>fuel intake<\/b><span style=\"font-weight: 400\">. Avoid <\/span><b>high-fibre foods<\/b><span style=\"font-weight: 400\"> that cause gas or heavy digestion, and choose <\/span><b>easily digested foods<\/b><span style=\"font-weight: 400\"> such as white rice or pasta, mashed potato and cereal porridge.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400\">At this stage, <\/span><b>more readily digested carbohydrate choices<\/b><span style=\"font-weight: 400\"> may be preferable to <\/span><b>higher-fibre complex carbohydrate foods<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29181 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/carbohidratos-maraton-corredor-1280x640.jpg\" alt=\"Marathon runner\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">Sources of complex carbohydrates<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Many <\/span><b>foods rich in complex carbohydrates<\/b><span style=\"font-weight: 400\"> can fit into your nutrition plan.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Wholemeal pasta<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Millet<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Buckwheat<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Wholemeal or rye bread<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Vegetables<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">These foods contain<\/span><b> complex carbohydrates<\/b><span style=\"font-weight: 400\"> and can help maintain <\/span><b>glycogen stores<\/b><span style=\"font-weight: 400\"> and supply <\/span><b>energy<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29182 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/carbohidratos-complejos-quinoa-1280x640.jpg\" alt=\"Quinoa as a source of complex carbohydrates\" width=\"1280\" height=\"640\" title=\"\"><\/p>\n<p>&nbsp;<\/p>\n<h2><span style=\"font-weight: 400\">Putting it together<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Meal <\/span><i><span style=\"font-weight: 400\">timing<\/span><\/i><span style=\"font-weight: 400\"> depends on your needs and <\/span><b>training<\/b><span style=\"font-weight: 400\">. A <\/span><b>sports nutritionist<\/b><span style=\"font-weight: 400\"> can advise when to choose <\/span><b>complex carbohydrates<\/b><span style=\"font-weight: 400\"> and when <\/span><b>simple carbohydrates<\/b><span style=\"font-weight: 400\"> may be more useful.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Have questions? Explore our <\/span><b>subscription options<\/b><span style=\"font-weight: 400\"> and get professional guidance.<\/span><\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Our sports nutritionists explain complex carbohydrates and their role in marathon preparation.<\/p>\n","protected":false},"author":13,"featured_media":16147,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35288","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35288","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35288"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35288\/revisions"}],"predecessor-version":[{"id":35639,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35288\/revisions\/35639"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/16147"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35288"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35288"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}