High Carb Meals to Fuel You Up for the Long Run

It's the day before a long run or race. What's for dinner? Chances are you're thinking pasta—a high-carb staple for runners. “Eating ample carbs stocks your muscles with glycogen,” says New York City sports dietitian Lauren Antonucci, R.D.N., C.S.S.D., “so you get the max available energy for your run.”

But pasta isn't the only food that provides that energy. From root veggies to rice to other grains, plenty of foods fit the bill. The key is to make sure your prerun choice is also low in fat and fiber, which will keep your gut happy, says Antonucci. These tasty options do the trick.

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Here's the time when you want a thicker, chewier dough rather than thin and crispy. If you're making it at home, pick up premade white dough (skip multigrain today) from the grocery store. Spread with tomato sauce and a sprinkle of cheese. Top with a little cooked chicken and a few veggie slices. Final tip: Skip the side salad, says Monique Ryan, M.S., R.D.N., author of Sports Nutrition for Endurance Athletes, 3rd Edition. You don't want to go fiber-crazy today.

RELATED: Prep great meals (in less time!) with Meals on the Run.

Start with a hefty portion of rice, says Ryan (she suggests using up to two to three cups as the base of your meal). Normally, she'd recommend whole-grain varieties for more fiber and nutrients, but you want quick-digesting white rice when prepping for a big run. Top with a small amount of veggies and a few lean strips of low-fat protein, such as fish or tofu. Drizzle tamari (a type of soy sauce) on top to supply your body with sodium, a necessary electrolyte.

Breakfast for dinner? You bet—if you're traveling for a race, it's totally acceptable to stop at a pancake house or diner. A stack is a great source of carbs (one 6-inch pancake offers 22 grams), and you can pair it with one or two eggs for protein. Opt for non-whole-grain pancakes to keep fiber low, and stick to one pat of butter, max, to keep fat in check. Top with strawberries and maple syrup for added carbs, says Antonucci.

Bake your favorite potato—russet or sweet—as the base. (The bigger the spud, the better.) Both types offer a similar amount of carbs and potassium. Add low-fat toppings like cottage cheese for protein, salsa for taste, and some easy-to-digest veggies, such as spinach. While beans may be a good source of carbs and a popular tater topper, skip them unless you know your stomach can handle it prerace. (Most people's can't, warns Ryan.)

“Quinoa is great to carb-load with because it has protein,” says Ryan, “but it's easy on the stomach.” It's also a good source of iron, needed to ferry oxygen to muscles. A study in the Journal of Nutrition shows that when women with low iron increase their intake, they experience a boost in exercise performance. Toss two cups cooked quinoa with chicken or tofu and some cooked veggies (tomatoes, green beans), which are easier to digest than raw. Lightly drizzle with dressing to add flavor while limiting fat.

Soup is easy to digest and contains a good amount of sodium. “Barley is a whole grain that's not super high in fiber,” says Antonucci. As for a sandwich, aim for the opposite of what you'd normally eat. Rather than one thick with meat and thin on bread, go for the big hero-style rolls with just three ounces of turkey (it will look tiny), a smear of hummus, and a slice of avocado and tomato, she says.

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