Best Examples of Complex Carbohydrates for Endurance Sports

Real-World Examples of Complex Carbohydrates for Endurance Sports

Let’s start with what you actually care about: food you can eat today. Here are some of the best examples of complex carbohydrates for endurance sports, used by runners, cyclists, triathletes, and team-sport athletes who need long-lasting energy.

Think of these as building blocks for your pre-workout, mid-day, and recovery meals:

• Oatmeal made with rolled or steel-cut oats, topped with banana and a drizzle of honey
• Brown rice or quinoa bowls with grilled chicken and roasted vegetables
• Whole wheat pasta with marinara sauce and a moderate amount of lean protein
• Baked or boiled potatoes and sweet potatoes with a bit of salt and olive oil
• Whole grain bread or sourdough toast with peanut butter and sliced fruit
• Bean- and lentil-based dishes like chili, dal, or rice-and-beans
• Low-fiber options like white rice or plain pasta before races for athletes with sensitive stomachs

These foods all count as strong examples of complex carbohydrates for endurance sports because they provide slower-digesting starches, some fiber, and a more stable release of glucose into your bloodstream.

Why These Examples of Complex Carbohydrates Matter for Endurance

You don’t need a biochemistry degree to use carbs well, but understanding the basics helps you choose better. When we talk about examples of complex carbohydrates for endurance sports, we’re mostly talking about starches and fiber from grains, legumes, and starchy vegetables.

Here’s why they work so well for long-duration efforts:

• They digest more slowly than most simple sugars, helping stabilize blood sugar.
• They refill muscle glycogen, your main fuel tank for endurance work.
• Many of them come packaged with vitamins, minerals, and sometimes protein.

Research from organizations like the American College of Sports Medicine (ACSM) and International Olympic Committee (IOC) consistently supports higher carbohydrate intake for endurance athletes, often in the range of 5–12 grams of carbohydrate per kilogram of body weight per day, depending on training load. You can see summaries of these carb recommendations on the NIH’s PubMed and resources like the U.S. National Library of Medicine.

For a more general health and carbohydrate overview, the CDC and NIH provide accessible background on carbs and blood sugar:

• CDC – Carbohydrates and Blood Sugar: https://www.cdc.gov/diabetes/managing/eat-well/carbohydrates.html
• NIH – Carbohydrates and Health Basics: https://www.nhlbi.nih.gov/health/heart-healthy-living/eat-well

Those guidelines aren’t written just for marathoners, but they back up the idea that choosing examples of complex carbohydrates for endurance sports over ultra-processed sugary foods supports better long-term health and performance.

Best Examples of Complex Carbohydrates for Endurance Sports by Food Group

Oats, Rice, and Grains: Everyday Workhorses

If you had to pick a short list of best examples of complex carbohydrates for endurance sports, grains would dominate it.

Oats

Rolled or steel-cut oats are a favorite among endurance athletes for good reason:

• They’re rich in complex starch and soluble fiber, which slows digestion.
• They pair easily with fruit (for quick sugar) and nuts or seeds (for staying power).
• They’re easy on the stomach for most athletes when cooked well and not overloaded with fat.

A classic pre-long-run breakfast might be:

A bowl of cooked oats with banana slices, a spoonful of maple syrup, and a small handful of walnuts, eaten 2–3 hours before training.

This bowl is a textbook example of complex carbohydrates for endurance sports: mostly carbs, modest protein and fat, and a mix of fast and slow energy.

Rice and Quinoa

Brown rice, wild rice, and quinoa are staples for many runners and cyclists:

• Brown rice and wild rice offer more fiber and micronutrients than white rice.
• Quinoa adds extra protein and minerals like magnesium and iron.

On heavy training days, some athletes switch to white rice to reduce fiber and avoid gut issues while still getting ample complex starch. A typical plate:

Grilled chicken, a generous serving of rice (white or brown depending on your gut), and roasted vegetables with olive oil and salt.

This kind of bowl is one of the simplest examples of complex carbohydrates for endurance sports that works for lunch or dinner before a long session.

Whole Wheat Pasta and Other Whole Grains

Whole wheat pasta, barley, farro, and bulgur are also strong choices. They’re higher in fiber and nutrients than refined grains, which can support general health and recovery on non-race days.

For athletes with sensitive stomachs, whole grain pasta might be better 24+ hours before competition, while refined pasta may be smarter the night before a race.

Potatoes and Sweet Potatoes: Simple Ingredients, Big Payoff

Potatoes often get unfairly lumped in with junk food, but plain potatoes and sweet potatoes are some of the most practical examples of complex carbohydrates for endurance sports.

Why they’re favorites:

• They’re mostly complex starch, with a bit of fiber (especially with skin on).
• They’re rich in potassium, which supports fluid balance and muscle function.
• They can be seasoned simply with salt to help sodium intake for heavy sweaters.

A baked potato with a little salt and a small amount of lean protein makes a solid pre-training meal. Sweet potatoes can be roasted and paired with eggs, chicken, or tofu for a carb-centered dinner.

If you have a long brick workout or back-to-back training days, a plate like this works well:

Roasted sweet potato wedges, a serving of grilled salmon or tofu, and a side of sautéed spinach.

You get complex carbs, some healthy fat, and protein, all in a gut-friendly format.

Bread, Wraps, and Cereal: Convenient Complex Carbs

Endurance athletes live in the real world, not a lab. Sometimes you need examples of complex carbohydrates for endurance sports that you can throw together in five minutes.

Whole Grain Bread and Wraps

Look for labels that list whole wheat or whole grain as the first ingredient. These options typically offer more fiber, B vitamins, and minerals.

A quick pre-workout meal:

Two slices of whole grain toast with peanut butter and sliced strawberries, eaten 90–120 minutes before training.

This is a tidy example of complex carbohydrates for endurance sports that works for early-morning sessions when you don’t have time to cook.

Cold and Hot Cereals

Whole grain cereals (with minimal added sugar) and hot cereals like cream of wheat or multigrain blends give you:

• A predictable carb source
• Easy digestibility when prepared with water or low-fat milk

They’re especially useful in taper weeks when you want to keep carbs high but fat and fiber moderate.

Harvard’s Nutrition Source has a helpful overview of whole grains and their benefits for long-term health: https://www.hsph.harvard.edu/nutritionsource/whole-grains/

Beans, Lentils, and Legumes: Carb + Protein in One Package

Beans, lentils, and peas are underrated examples of complex carbohydrates for endurance sports because they deliver carbs, protein, and fiber all at once.

They shine on base-training days or during phases when your gut can handle more fiber:

• Black beans and rice
• Lentil soup with whole grain bread
• Chickpea curry with basmati or brown rice

These meals support glycogen stores, muscle repair, and overall health. The trade-off: higher fiber can be risky too close to intense workouts or races, so most athletes keep them for meals that are at least 12–18 hours away from a key session.

Timing Your Complex Carbs Around Training

Knowing the examples of complex carbohydrates for endurance sports is one thing; using them at the right time is what actually affects performance.

2–4 Hours Before a Long Session

This is your main complex-carb window. You want a carb-heavy, moderate-protein, low-to-moderate-fat meal.

Good options include:

• A bowl of oatmeal with banana and a small amount of nut butter
• Rice bowl with lean protein and a small portion of vegetables
• Pasta with tomato sauce and a moderate serving of chicken or tofu

These meals rely on the same examples of complex carbohydrates for endurance sports we’ve already covered, just portioned to give you 60–120 grams of carbohydrate, depending on your size and workout.

60 Minutes or Less Before Training

At this point you want simpler, lower-fiber carbs:

• White toast or a plain bagel with a thin spread of jam
• A ripe banana or applesauce pouch

Here, you’re moving away from the highest-fiber examples of complex carbohydrates and leaning more on easily digested starches and sugars. Think of this as topping off the tank rather than filling it from empty.

During Long Sessions (90+ Minutes)

Most athletes rely on sports drinks, gels, chews, or simple foods (like bananas or rice cakes) during long workouts. While these aren’t always classic examples of complex carbohydrates for endurance sports, they often use maltodextrin, which is technically a complex carbohydrate but behaves more like a fast sugar.

Some ultra-endurance athletes use real-food options like boiled potatoes with salt or rice balls, which bring complex carbs back into the picture even mid-race.

After Training: Refill the Tank

Within 1–2 hours after long or intense sessions, aim to refill glycogen with carbs plus protein.

Meals might include:

• Rice bowl with chicken or tofu and vegetables
• Whole grain wrap with turkey, hummus, and fruit on the side
• Baked potato with beans and a small salad

These plates once again rely on examples of complex carbohydrates for endurance sports that you can cycle through all week.

For more on post-exercise nutrition, see this NIH-backed overview of recovery nutrition principles: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/

2024–2025 Trends: How Endurance Athletes Are Using Complex Carbs Now

Sports nutrition in 2024–2025 hasn’t thrown out the carb playbook—it has refined it.

A few clear trends:

1. Higher Daily Carb Targets for Heavy Training Blocks

There’s growing emphasis on “fueling for the work required,” which means:

• Higher carb intake (from the kinds of examples of complex carbohydrates for endurance sports we’ve discussed) on long or intense days.
• Slightly lower carb intake on rest or easy days, but still not “low carb” in the conventional dieting sense for serious endurance athletes.

2. Gut Training with Complex Carbs

More athletes are practicing eating higher-carb meals before long workouts to train the gut, not just the legs. That often includes:

• Oats with fruit
• Rice and potatoes
• Lower-fiber bread and pasta

The idea is to find personal best examples of complex carbohydrates for endurance sports that your body tolerates well, then rehearse those exact meals in training before using them on race day.

3. Real Food in Ultras and Long Events

In ultra-running and long cycling events, real food is more common: rice balls, potatoes, wraps, and even bean-based options in later stages. These are literal, real-life examples of complex carbohydrates for endurance sports being used in competition, not just at home.

How to Choose the Right Complex Carbs for You

Not every athlete thrives on the same foods. Two runners can eat the same bowl of beans and rice and have totally different gut reactions.

Here’s a simple way to experiment:

• On easy or moderate days, try higher-fiber examples of complex carbohydrates for endurance sports like whole grains and legumes. Track how you feel.
• On long-run or race-pace days, shift toward lower-fiber options like white rice, peeled potatoes, and lower-fiber bread.
• Keep a simple log: what you ate, when you ate it, how your stomach and energy felt.

Over a few weeks, you’ll identify your personal “safe” pre-race meals and your everyday training staples.

For general healthy eating guidance that still applies to athletes, Mayo Clinic provides a good overview of carbohydrates and diet quality: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

FAQ: Examples of Complex Carbs for Endurance Athletes

Q: What are the best examples of complex carbohydrates for endurance sports if I have a sensitive stomach?

A: Many athletes with sensitive guts do better with lower-fiber options before hard sessions. Good examples include white rice, peeled potatoes, plain pasta with a simple tomato sauce, low-fiber bread or bagels, and cream of wheat or instant oats (rather than very coarse oats). You can still use higher-fiber foods—like beans, lentils, and dense whole grains—farther away from key workouts.

Q: Can you give an example of a full-day meal plan using complex carbs for a long run?

A: The day before: oatmeal with fruit for breakfast; rice bowl with chicken and vegetables for lunch; pasta with tomato sauce and a small salad for dinner. Morning of the run: toast with jam and a banana 2–3 hours before. Each of these meals includes an example of complex carbohydrates for endurance sports that supports glycogen stores without going overboard on fat or fiber.

Q: Are fruit and sports drinks considered complex carbohydrates?

A: Most fruits and sports drinks are higher in simple sugars (fructose, glucose, sucrose). They’re great for quick energy before or during workouts, but they’re not classic examples of complex carbohydrates for endurance sports. That said, combining fruit with complex carbs (like oats or whole grain toast) gives you a mix of fast and slow energy.

Q: Do I need to avoid all fiber before races if I use complex carbs?

A: Not necessarily. Many athletes tolerate moderate fiber just fine, especially if they’re used to it. The key is to test your pre-race meals in training. If beans, heavy whole grains, or large salads cause issues, shift toward simpler examples of complex carbohydrates for endurance sports like white rice, plain potatoes, and refined pasta in the 12–24 hours before a race.

Q: How many grams of complex carbohydrates should endurance athletes aim for?

A: The ACSM and other sports nutrition bodies suggest total daily carbohydrate intake (simple plus complex) in the range of 5–12 g/kg of body weight, depending on training volume and intensity. For a 150-pound (68 kg) athlete, that can mean anywhere from ~340 to 800 grams of carbs per day in heavy training blocks. A large share of that should come from the kinds of examples of complex carbohydrates for endurance sports discussed here—grains, potatoes, and legumes—paired with fruits, dairy, and targeted sports nutrition products.