RUNNERS! How many carbs?!

run__4life

I am really small-5'3' and eat around 200-250g of carbs daily! - This results in about 53% of my diet.I also run every day anywhere between 3 and 7 miles. I still want to see results(build larger muscle) so what is the ideal amount of carbs I should be having? How many grams do you guys eat a day?

confusedperson

i'm 5ft 1 and i eat about the same amount!

LorinaLynn

I run and lift weights and get about 45-50% of my calories from carbs.

sarahhan95

I run 6 - 10 miles a day and usually consume 150 - 200 g of carbs (on a 1,400 cal allowance). Regardless of this and that study, I still believe in carb-loading as I find it WAY easier to run if I eat a lot of carbs 3 - 4 hours before my longer training (maybe that's just psychological effect).

So usually I do 2 days of intervals and weight training (on these days, I would only consume 150 g of carbs and increase my protein intake for the muscles). I do 1 day of just long run afterwards, and increase my carbs to 200 g while balancing out the protein (and about half of this amount comes from the huge bowl of pasta I eat 4 hours before the run).

I don't know if I lose or gain any weight from eating like this, but it sure is the best way for me to maximize my performance

glin23

My carb intake is usually atleast 50% of my total calorie intake.

EdTheGinge

I read that for marathon running they say around 55-60% carbs

BrianSharpe

I aim for between 55 & 60% of my calories from carbs. I need fuel for the long runs!