hard exercise. SIS REGO had the lowest calorie count, protein and carbohydrate content of the products we tested, with a carbohydrate: protein ratio close to 2:1. SIS REGO is available as powder in a variety of sizes: individual 50g sachets, as well

avoid the detrimental effects of the glycogen depletion stage. What should I eat and when? In general, you need around 5-7g of carbohydrate per kilogram of body weight or 60 per cent of your daily calorie intake from carbohydrates. This usually works

a countdown to the next feed station, strike up a conversation or repeat a mantra through gritted teeth – whatever keeps you occupied.Super-sized SnacksUltra-runners burn calories like nobody's business, around 100 calories per mile. Your body can

is a tasty addition to soups and stews, but it comes into its own as a side dish, boiled and mashed. Add a little grated nutmeg or butter for an indulgent alternative to mashed potato - with lower calories and GI rating. Or scoop out the inside of a

vision. On top of all this, you can munch away to your heart's content as carrots are naturally low in calories, fat, saturates and salt.Cook: For a healthy approach to mid-afternoon munchies, try raw carrot sticks on their own or dunked into dips

.RiceRice is the world's most popular crop for a very good reason: it's calorie-dense, extremely high in carbohydrates and very low in fat. Plump for brown rice for a healthier option packed with fibre and protein, or basmati rice for a lower GI.A mound of basmati rice

and low in calories - so it deserves a starring role in any runner's diet, especially if you're also trying to lose weight.Cook: To prepare Savoy cabbage, remove any damaged outer leaves and cut the cabbage in half and then into quarters, cutting off

signal if illness is approaching. Most heart rate monitors will also be able to calculate your target training zones. A basic model will just report your heart rate, while top-of-the-range versions will be able to count calories and produce reams of other