of carbs, protein and even vitamins. They’re tasty and come in all kinds of flavours. When they’re good: Post-exercise. Liquid energy is better during or just before exercise. Calories: 200-300kcal per 75g barFig rolls Why they’re good: Chewy fig rolls

!InspirationReader to Reader: Time for Breakfast?10 Ways With BreakfastTrainingEating And Training: How To Time It Right RecipesHoney Breakfast Fruit CakeBanana, Honey and Ginger Breakfast SmoothieHot Chocolate and Raspberry ShakeBrunch Packed OmeletteCranberry Spiced Porridge

strategy can push 20 per cent harder near the end of rigorous exercise than those who don't eat before they start.Try this: A bowl of porridge, one slice of toast with a tablespoon of nut butter, 200g of yoghurt and glass of orange juice. Have a gel, a

-boosting range of nutrients. Or you could try one of these...1. Buy a pot of low-fat fromage frais and throw in some dried apricots with some nuts and seeds. All of these have a low GI (Glycaemic Index), which means they release energy slowly and help prevent

specify not just how many servings of carbohydrates you should be eating every day, but also what type of carbs each serving should consist of. The guidelines recommend an average of 150g of carbohydrate per day (based on a 2,000kcal-per-day diet) and call

slice of toast or half a bagel. Alternatively, a few swigs of a sports drink can give you a quick boost – these are easier to digest than solid food, and are a good source of carbohydrate if you can’t stomach anything more substantial.Keeping hydrated

light, pre-run snack to work.Remember the following three points as you run:1) Timing Eat one to four hours before your run to allow enough time to food to leave your stomach.2) Quantity Eat 100-400 calories, depending upon your body size and what you

Is nutrition too complicated? These 10 simple commandments are guaranteed to make you healthier, fitter and faster1. Plan your diet Devise a sensible eating plan that you can stick to, which will suit your lifestyle. Don’t set yourself

for this as they are full of Omega-3 unsaturated fat, protein and a nutrient called CoQ10, which helps cells produce energy. Unlike runners downing caffeine-based gels, your energy levels won't crash when the effects wear off.Dried fruit is among the runner's best friends

,” says Patricia Kaminski, associate professor of psychology at the University of North Texas, US, who’s helped many people with eating disorders. “If running five miles is good training, then running 10 is better. If a 1,200-calorie diet can help me lose