for less than two grams by eating foods like bagels and white bread. "Watch for fat, as well," warns Lewin. "Many athletes eat peanut butter, thinking they're getting protein, not realising that it's 70 per cent fat. Then they feel weighed down."Try this

Association and The Nutrition Society. She has completed the London Triathlon twice. Sarah regularly writes for magazines, newspapers and journals.

. Spread low-fat soft cheese on a multigrain bagel and add sliced grapes, which are full of fibre and vitamins. This low-GI option should keep you going until lunchtime. The cheese also offers calcium, protein and vitamins. People often steer clear

but your tanks are empty. Your training was spot-on and your race was going well so what happened? Your nutrition strategy was wrong, that’s what, and now your body is making you pay. It has happened to the best, but the best learn from their mistakes. It