Dietitians explain balancing carb intake with blood sugar levels, including a sample meal plan.
The Pros and Cons of a High-Protein DietMost of the time, complex carbs are the way to go. However, fueling strategies for your run don’t change if you have insulin resistance, which means that 30 to 60 minutes before a run, you can go for a quick-digesting carb such as a mini bagel, a slice of toast with jam, a gel, or a couple of graham crackers.
If your run is short you need roughly 30 to 60 grams of carbs before you head out. If your run is longer than one hour, but less than two hours, you may need to refuel with another 30 to 60 grams of carbs along the way. And if your run is more than two hours long, you might consider restocking with 60 to 120 grams of carbs per hour, Samuel says.
“How the body processes carbohydrates while we’re running is a little different from how it does at rest, and the difference is that muscles can uptake glucose out of the bloodstream without insulin being required,” Samuel says. Translation: Your body uses the from simple carbs to fuel your running, so you don’t get the same spike in blood sugar if you eat simple carbs as you would otherwise.
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