Wholesome nutrition is invaluable for everyone, especially for people trying to support an active lifestyle. A quality diet can help you perform and recover better. Part of this entails consuming enough carbs, which are essential macronutrients. 

Your body breaks down carbs into glucose, the body’s main source of energy. Though you might think of bread when you think of carbs (and you’d be correct), this food group is so much wider. Carbs are essentially just sugar molecules, so everything from rice to bananas to gummy candy count toward this macronutrient. 

Runners need a lot of carbs because we expend a lot of energy. However, despite the prevalence of carbs in most people’s diets, many endurance athletes don’t consume enough carbs. Are you among them?

Read on to learn the signs you’re not consuming enough carbs.

You Fatigue Easily

I can’t stress this enough—carbs are your body’s main source of energy because it converts them into glucose. If you’re not eating enough carbohydrates, your body isn’t getting the main ingredient for energy. 

That means you’ll feel tired constantly, especially when you attempt to work out. If you’re getting winded and feel like your muscles are exhausted after running one mile, then it’s time to eat a potato or two.

You Get Frequent Headaches

Not eating enough carbs results in low blood sugar, and this can result in headaches. Why? It’s because low blood sugar can cause the blood vessels in your brain to widen, resulting in headaches. 

You Take a Long Time To Recover

Do you find that you need a long time to recover in between your runs? This symptom is related to low-carb-induced fatigue. Again, if your body isn’t getting enough of its main energy source, it’s going to struggle to perform and have the energy to recover quickly.

You’re Often Bloated and Constipated

Along with being your biggest source of energy, carbs are also your biggest source of fiber. For example, these are all fiber-rich foods that are also mostly carbs:

• Oatmeal
• Brown rice
• Whole-grain bread
• Beans 
• Sweet potatoes
• Bananas
• Beets 

So if you’re not getting enough high-carb foods in your diet, you’re also probably not getting enough fiber. This can make you feel bloated and constipated. After all, fiber is essential for healthy bowel movements! And if you’re not pooping, things are going to be pretty tense in the tummy during your runs.

Your Breath Stinks

Ok, this probably won’t happen unless you’re following a strict keto diet. Still, if you’re not eating enough carbs, your body will turn to burning fat for energy. Burning fat produces ketones (acetoacetate, 3-beta-hydroxybutyrate, and acetone), and these leave your body via urine and breath. Unfortunately, these chemicals smell pretty gnarly. So if you’re not able to fix your breath with a mint and good oral care, eat some pasta!

Your Emotions Are Up and Down

If you’re not eating enough carbs, you might experience mood swings, and that’s not just because you’re sad from not eating lots of bread. 

For one, the exhaustion from your body trying to keep its blood sugar levels up can take a toll on your mood. You’re exhausted, and that makes it harder to regulate your emotions.

Secondly, carbs help your brain increase serotonin release—that’s the happy chemical. If you’re not eating enough carbohydrates, you’re not maximizing your serotonin levels.

You’re Always Cold

A low-carb diet can lower your thyroid levels, which is the hormone responsible for regulating your metabolism. When your metabolism slows, you will probably feel chillier. 

Wrapping Up

Are you noticing any of these signs in your life? If so, you might not be consuming enough carbs. Don’t be afraid of some pasta and bread—these are practically superfoods when it comes to fueling long, successful runs. If you need meal inspiration, check out my tasty vegan meal ideas perfect for refueling with all essential macronutrients, including those sweet, sweet carbs. Bon appetite!