Any runner who pays the slightest attention to his or her diet knows the value of carbohydrates. Pasta, potatoes, and bread are the staples of many runners' diets. But did you know that loading up on your carbs can also help prevent illness and injury?
One study shows that consuming a carbohydrate-containing beverage during training sessions or competitions lasting more than 90 minutes can help prevent the stress hormone changes that result from dips in blood sugar, which can stress the immune system and result in illness or injury. (11) Good sources of carbohydrates during running include sports drinks, energy gels, or diluted juice.