When it comes to endurance training, carbs are not the enemy—they’re your best friend with benefits. Whether you’re training for a marathon, triathlon, or your next ultradistance sufferfest, carbohydrates are the primary fuel source your muscles rely on to keep going strong. But are you actually getting enough?
Here’s how to tell—and how to fix it if you’re falling short.
Why Carbs Matter for Endurance Athletes
Carbohydrates are stored in your muscles and liver as glycogen, which your body taps into during prolonged exercise. When glycogen stores are depleted, fatigue sets in hard—hello bonk.
Getting enough carbs ensures:
- Sustained energy during long efforts
- Faster recovery
- Improved performance and mental clarity
- Better mood and motivation to train
How Many Carbs Do You Need?
General guidelines for endurance athletes:
- Daily training (1-2 hrs/day): 5–7g of carbs per kg of body weight
- Moderate to heavy training (2-3 hrs/day): 6–10g/kg
- Ultra-distance training or multiple sessions per day: up to 12g/kg
Example: A 150-lb (68kg) athlete doing heavy training may need 400–680g of carbs per day.
Signs You’re Not Getting Enough
- You’re constantly tired—even after rest days
- You feel sluggish during workouts or bonk early
- You crave sugar or carbs obsessively
- You recover slowly or feel sore for days
- Your performance is plateauing or declining
Best Carb Sources for Endurance Athletes
Focus on whole food carbs for long-term health and performance:
- Before/after training: oats, rice, potatoes, sourdough, bananas, dates, smoothies
- During training: dried fruit, energy chews, maple syrup, white rice balls, homemade fuel bars
- Throughout the day: whole grains, legumes, root veggies, fruit
Yes, white bread and pasta have their place around race week—but balance is key.
Don’t Forget Carb Timing
- Pre-run meal/snack (1–3 hrs before): 30–60g carbs
- During workouts (>90 min): 30–90g/hour, depending on intensity
- Post-run recovery (within 30–60 min): 1–1.2g/kg carbs + protein
Proper timing helps restock glycogen, reduce muscle breakdown, and speed up recovery.
Final Thoughts
Carbohydrates are not optional for endurance training—they’re essential. Underfueling with carbs can silently sabotage your training progress, lead to burnout, and compromise your health. So before you slash carbs in favor of another diet trend, ask yourself: Am I giving my body the fuel it needs to go the distance?
Your next PR might just be one sweet potato away.
Here’s a sample high-carb meal plan for an endurance athlete training 1–2 hours per day. This plan is plant-based, whole-food focused, and provides roughly 450–500g of carbs, enough for someone weighing around 68–75 kg (150–165 lbs) during moderate training volume.
🌞 Breakfast
Oats with Fruit & Nut Butter
- 1 cup rolled oats (cooked with water or plant milk)
- 1 banana, sliced
- 1/2 cup blueberries or other berries
- 1 tbsp almond butter
- 1 tbsp maple syrup
+ 12 oz sports drink or fresh juice
→ ~100g carbs
🏃♀️ Mid-Morning Snack (Pre-Workout if applicable)
Rice Cakes with Dates & Peanut Butter
- 2 rice cakes
- 1 tbsp peanut butter
- 3 Medjool dates
→ ~50g carbs
🥗 Lunch
Sweet Potato Black Bean Bowl
- 1 large roasted sweet potato
- 1/2 cup cooked quinoa
- 1/2 cup black beans
- 1/2 avocado
- Salsa + greens + lime juice
+ 1 corn tortilla or whole grain toast
→ ~90g carbs
💥 Post-Workout Fuel
Recovery Smoothie
- 1 banana
- 1 cup frozen mango
- 1 scoop plant protein
- 1 cup oat milk
- 1 tbsp chia seeds
- 1 tsp maple syrup
- Optional: 1 scoop SuperPlants Daily Greens
→ ~60g carbs
🕓 Afternoon Snack
Trail Mix + Fresh Fruit
- 1 small apple
- 1/4 cup raisins
- 2 tbsp mixed nuts
→ ~50g carbs
🌙 Dinner
Lentil Pasta with Marinara & Veggies
- 2 cups cooked lentil or whole grain pasta
- 1/2 cup marinara sauce
- 1 cup roasted veggies (zucchini, peppers, broccoli)
- 1 tbsp olive oil
- Side salad with vinaigrette
+ 1 slice sourdough
→ ~100g carbs
🌌 Evening Snack (optional or high-volume training days)
Cereal + Plant Milk or Toast with Jam
- 1 cup whole grain cereal or 2 slices toast
- 1 tbsp jam or fruit preserves
- 1 cup oat milk
→ ~40–50g carbs
Magnolias + Fluff 