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Starch and Other Carbohydrates

Runners depend on complex carbohydrates to help them power through long races.

10 with much-needed energy for such long-distance races lasting more than 90 or so minutes. “When I’m running longer races, I eat carbs about four hours before my race to get my glucose level up,” he said. “During the run, I eat simple sugars.” Why do Stephens and other runners fixate on carbohydrates? When we compete in races, our bodies use an enormous amount of energy. Fortunately, we can tap into stores of glycogen , a carbohydrate-based fuel source. If there’s not enough glycogen in our system, fatigue can set in. Runners call it “hitting the wall,” the point at which an athlete’s body depletes all its supply of glycogen. Stephens remembers the first time he hit the wall. It was during the New York City Marathon in 2005. “I had a poor nutrition plan for the New York Marathon,” he said, “and all of sudden I stumbled sideways into