Quick Answer
The highest-carbohydrate foods per 100g are honey (82g), raisins (79g), dates (75g), dry oats (66g), and bread (43–49g). Among cooked foods: white rice (~28g), pasta (~25g), lentils (~20g), and sweet potato (~20g). For athletes, the most useful distinction is not how many carbs a food contains in isolation but when to use it — slow-digesting complex carbs for daily meals and pre-training, fast-digesting simple carbs during and immediately after exercise.
Simple vs Complex Carbohydrates: What Athletes Need to Know
Carbohydrates are classified as simple or complex based on their molecular structure and how quickly the body breaks them down into glucose for fuel. Both types have a role in an athlete’s diet — the key is matching the type to the timing.
Simple carbohydrates are short glucose chains that digest rapidly. They enter the bloodstream quickly, raising blood glucose fast and providing near-immediate energy. This makes them ideal for two situations: just before exercise (last 30–60 minutes) when you need quick-access fuel, and during exercise when the body needs a fast, steady supply of glucose without the digestion burden of a full meal. Foods high in simple carbohydrates include bananas, raisins, dates, honey, white rice, white bread, sports drinks, and fruit juice.
Complex carbohydrates are longer glucose chains with higher fibre content. They digest more slowly, releasing energy gradually and producing a more sustained blood glucose response. This makes them the foundation of daily meals and pre-training nutrition when the session is more than an hour away. Foods high in complex carbohydrates include oats, brown rice, wholegrain pasta, sweet potato, lentils, beans, and quinoa.
One important nuance for runners: fibre slows digestion, which is beneficial at most times but counterproductive immediately before or during a run. High-fibre foods before exercise can cause gut distress, bloating, and urgency during a session. In the 60–90 minutes before a hard run or race, switching to lower-fibre options (white rice instead of brown, white bread instead of wholegrain, banana instead of an apple) reduces gut discomfort risk while still providing carbohydrate fuel.
High-Carbohydrate Foods: Amounts Per Serving
The table below shows carbohydrate content for the most useful high-carb foods for athletes, with realistic serving sizes alongside the per-100g figure. Note that cooked grains and legumes contain far less carbohydrate per 100g than raw — because water is absorbed during cooking — so the raw figures on some food databases significantly overstate what you actually get in a meal.
| Food | Carbs per 100g | Typical serving | Carbs per serving | Best timing |
|---|---|---|---|---|
| Honey | 82g | 1 tbsp (20g) | ~17g | During / immediately before |
| Raisins | 79g | Small box (43g) | ~34g | During long runs |
| Dates | 75g | 3 dates (60g) | ~45g | Before / during |
| Oats (dry) | 66g | ½ cup dry (40g) | ~26g | Pre-training meal (2–3 hrs before) |
| White bread | 49g | 2 slices (60g) | ~29g | Pre-race / post-run |
| Whole wheat bread | 43g | 2 slices (60g) | ~26g | Daily meals |
| Banana | 23g | 1 medium (120g) | ~28g | Before / during |
| White rice (cooked) | 28g | 1 cup (180g) | ~50g | Pre-training, post-run recovery |
| Pasta (cooked) | 25g | 1 cup (140g) | ~35g | Pre-training meal, carb loading |
| Sweet potato (cooked) | 20g | 1 medium (130g) | ~26g | Daily meals, pre-training |
| Lentils (cooked) | 20g | 1 cup (200g) | ~40g | Daily meals, recovery |
| Chickpeas (cooked) | 18g | 1 cup (164g) | ~30g | Daily meals, recovery |
| Quinoa (cooked) | 21g | 1 cup (185g) | ~39g | Daily meals, recovery |
The Best High-Carbohydrate Foods for Endurance Athletes
Oats
One of the most practical high-carbohydrate foods for endurance athletes. Dry oats contain approximately 66g of carbohydrates per 100g, with a significant amount coming from beta-glucan — a soluble fibre that slows digestion and provides a sustained energy release well-suited to pre-training meals 2–3 hours before exercise. Oats also contain B vitamins important for energy metabolism. A standard bowl (40g dry oats made with milk) delivers approximately 35–45g of carbohydrates total. Because of the fibre content, oats are not well-suited in the final 60 minutes before a hard session — switch to lower-fibre options closer to exercise. For early-morning runners, overnight oats or a quick bowl of rolled oats with a banana is one of the most practical pre-run breakfast options available.
Rice
The single most commonly used carbohydrate source among elite endurance athletes — partly for its digestibility and partly for its versatility. Cooked white rice provides approximately 28g of carbohydrates per 100g (around 50g per cup) with minimal fibre, making it suitable both for pre-training meals and for immediate post-run recovery. Brown rice provides similar carbohydrate content (around 26g per 100g cooked) with more fibre, B vitamins, and minerals — better for daily nutrition but slower digesting. In the research reviewed in a PMC narrative review on food-first approaches to athlete carbohydrate intake, rice was identified as an effective pre-exercise carbohydrate source comparable to commercial gels for sustaining performance. Rice cakes — a compressed rice snack used by professional cyclists during races — are a practical on-the-go carbohydrate source for longer training sessions.
Pasta
The traditional carb-loading food for a reason. Cooked pasta provides around 25g of carbohydrates per 100g (35g per cup) — easy to eat in large volumes, palatable, and straightforward to digest. Wholegrain pasta is the better daily option for its fibre and micronutrient content. White pasta is preferable the night before a long run or race, as the reduced fibre load decreases the risk of gut issues during the event. A standard serving of pasta with a simple tomato-based sauce (400g total) delivers approximately 80–100g of carbohydrates — close to what a 70kg runner needs for a single high-carbohydrate pre-race meal. Pasta remains one of the most calorie-efficient ways to increase carbohydrate intake during a carb-loading phase.
Banana
The athlete’s most universal carbohydrate food. A medium banana provides approximately 23–28g of carbohydrates in a form that is easy to digest, easy to carry, and fast to eat. Bananas are classified as a simple to moderate glycaemic carbohydrate — they digest faster than oats but slower than pure sugar, making them practical both in the 30–60 minutes before a run and during a run for sessions that don’t require anything more complex. The PMC review of food-first carbohydrate approaches specifically identified bananas as suitable during-exercise fuel, noting their transportability and palatability. One limitation noted: carrying enough bananas for very long efforts is impractical, and they can bruise easily — which is why raisins and dates are often preferred for longer races. Our guide on building marathon mileage covers how to practise race-day fuelling on long training runs, which is where banana timing becomes most relevant to test.
Sweet Potato
One of the most nutrient-dense carbohydrate sources available. Cooked sweet potato provides approximately 20g of carbohydrates per 100g alongside significant amounts of vitamin A, potassium, vitamin C, and antioxidants that support recovery and immune function. The carbohydrates in sweet potato digest at a moderate rate — slower than white rice but faster than legumes — making it well-suited to daily meals and pre-training nutrition for sessions more than 90 minutes away. Sweet potato is among the most common foods recommended by sports dietitians as a whole-food carbohydrate staple for runners and triathletes. Its potassium content also supports electrolyte balance, relevant to athletes sweating heavily in training. A medium baked sweet potato (around 130g) provides roughly 26g of carbohydrates.
Dates and Raisins
Among the most underused high-carbohydrate foods for athletes during exercise. Dates contain approximately 75g of carbohydrates per 100g — predominantly glucose and fructose — making them one of the most carbohydrate-dense whole foods available. Three dates provide around 45g of carbohydrates in a small, compact package. Raisins contain approximately 79g of carbohydrates per 100g, with a small box (43g) providing around 34g of fast-digesting carbohydrates. The PMC review of food-first carbohydrate approaches specifically highlighted raisins and honey as particularly suitable for during-exercise consumption due to their high carbohydrate density, portability, and rapid absorption. For runners who prefer whole-food fuelling over commercial gels, dates and raisins are the most direct equivalent in terms of carbohydrate density and speed of absorption.
Lentils, Chickpeas, and Legumes
Legumes sit at an unusual intersection: they are high in carbohydrates (20g per 100g cooked for lentils, 18g for chickpeas) while also providing significant protein (around 9g per 100g for lentils). This combination makes them particularly valuable for recovery meals, where the simultaneous need for glycogen replenishment and muscle repair can be addressed by a single food. Their high fibre content means they digest slowly — too slowly for pre-run or during-run fuelling, but ideal for daily meals and evening recovery nutrition. Chickpeas have also been associated with improved gut and cardiovascular health in long-term research, making them a valuable dietary staple beyond their carbohydrate contribution. Including legumes in 2–3 meals per week is a practical way to increase carbohydrate intake without relying entirely on grains. Our guide on runners building muscle covers how carbohydrate and protein work together in recovery meals, including how to structure legume-based eating for both fuelling and muscle maintenance.
Honey
At 82g of carbohydrates per 100g — almost entirely glucose and fructose — honey is one of the most concentrated carbohydrate sources available in whole-food form. A tablespoon (approximately 20g) provides around 17g of fast-digesting carbohydrates. The PMC review specifically identified honey as an effective pre-exercise and during-exercise carbohydrate source comparable to commercial gels. Its liquid form makes it easy to consume on the move, though it can be messy to carry without small sealed packets. A spoonful of honey stirred into porridge or spread on toast adds a meaningful carbohydrate boost to a pre-training meal without adding significant volume.
How Much Carbohydrate Do Endurance Athletes Need?
Carbohydrate requirements scale with training volume and intensity. The general framework from Cleveland Clinic sports dietitian guidance gives practical targets by training level:
Runners training approximately one hour per day should target 5–7 grams of carbohydrate per kilogram of body weight daily. A 70kg runner training one hour per day needs 350–490g of carbohydrates. Runners training one to three hours per day — a typical endurance training load — need 6–10 grams per kilogram, meaning 420–700g for a 70kg athlete. These numbers are substantially higher than most recreational athletes consume, which explains the USU finding that up to 80% of endurance runners are under-fuelled on carbohydrates.
To put this in food terms: 500g of carbohydrates requires approximately 4–5 cups of cooked rice, or 8–10 slices of bread, or 2kg of banana, or a combination across meals. It is a significant quantity that requires deliberate planning — it does not happen accidentally. Athletes who feel chronically tired, struggle to complete training sessions, or take longer than expected to recover between sessions should examine their carbohydrate intake before other variables.
The timing of carbohydrate intake across the day matters as well as the total quantity. Distributing intake across 3–5 meals and snacks is more effective than eating the same total amount in 1–2 large meals. For runners carrying high training loads — including those doing double run days — the carbohydrate window in the 30 minutes immediately post-run is particularly important for glycogen restoration before the next session. Our guide on double run days covers how nutrition timing supports training twice daily.
Timing Carbohydrates Around Training
2–3 hours before training: a full meal based around complex carbohydrates. Oats, rice, pasta, bread, or sweet potato with moderate protein (eggs, yoghurt, lean meat) and low fat and fibre. Target 1–4g of carbohydrate per kg of body weight. This window allows full digestion before exercise begins.
30–60 minutes before training: a smaller, lower-fibre simple carbohydrate option if needed. Banana, white toast with honey, a few dates, or a sports drink. Avoid high-fibre foods, dairy-heavy meals, and high-fat items that slow gastric emptying and increase gut distress risk during exercise.
During exercise (over 60–90 minutes): 30–60g of carbohydrates per hour from fast-digesting sources — sports gels, drinks, raisins, dates, banana, honey packets, or rice cakes. Mayo Clinic recommends this intake for runs longer than 90 minutes. Practise the specific foods and quantities in training before relying on them in a race. Gut tolerance to food during exercise is highly individual and trainable. Our tempo run guide and beginner running guide both cover how to approach fuelling for different session types.
Within 30–45 minutes of finishing: fast-digesting carbohydrates to initiate glycogen restoration. Aim for approximately 1–1.2g/kg. White rice, banana, fruit, a sports drink, or a recovery shake with carbohydrates. Pairing with protein (3:1 or 4:1 carb-to-protein ratio) supports simultaneous glycogen replenishment and muscle repair.
Subsequent meals: return to complex carbohydrates — oats, brown rice, sweet potato, quinoa, legumes — to sustain glycogen restoration across the following 12–24 hours, particularly before the next training session.
Train With a Plan That Gets Your Fuelling Right
SportCoaching's running and endurance training plans are built around progressive load — so the carbohydrate demands of each week are matched by a training structure your body can absorb and recover from.
FAQ: What Foods Have a Lot of Carbohydrates?
What foods are highest in carbohydrates?
Honey (82g/100g), raisins (79g), dates (75g), dry oats (66g), and bread (43–49g) are the most carbohydrate-dense foods. Among cooked staples: white rice (~28g/100g cooked), pasta (~25g), lentils (~20g), and sweet potato (~20g). For athletes, carb density matters less than timing — fast-digesting simple carbs for during and immediately after exercise, slow-digesting complex carbs for daily meals and pre-training.
How many carbohydrates do runners need per day?
5–7g per kilogram of body weight for runners training around one hour per day. 6–10g/kg for those training one to three hours per day. A 70kg runner training 60–90 minutes daily needs approximately 350–700g of carbohydrates — significantly more than most recreational athletes consume. Up to 80% of endurance runners are under-fuelled on carbohydrates, making this the most common nutritional gap in the sport.
What should runners eat before a long run?
2–3 hours before: a full meal based on complex carbohydrates (oats, rice, pasta, bread) with moderate protein and low fat and fibre. Target 1–4g of carbohydrate per kilogram. In the final 30–60 minutes: a smaller, simple carbohydrate option — banana, white toast with honey, or a few dates. Avoid high-fibre foods in the hour before a run, as they slow digestion and increase gut discomfort risk.
What is the best carbohydrate to eat during a run?
For runs over 60–90 minutes, target 30–60g of carbohydrates per hour from fast-digesting sources: sports gels, raisins, dates, bananas, honey, or sports drinks. A PMC review identified raisins, bananas, and honey as particularly suitable for during-exercise consumption — easily transportable and rapidly absorbed. Practise in training; gut tolerance during exercise varies significantly between individuals.
What carbohydrates are best for recovery after running?
Within 30–45 minutes post-run, fast-digesting carbohydrates to initiate glycogen replenishment: white rice, pasta, banana, or fruit. Target approximately 1–1.2g per kilogram of body weight. Pair with protein (3:1 or 4:1 carb-to-protein ratio) for simultaneous glycogen restoration and muscle repair. In subsequent meals, return to complex carbohydrates — oats, sweet potato, brown rice, legumes — to sustain restoration across the following 24 hours.
