Fuel supplyCarbs are the body’s primary source of fuel, so they should form a significant part of your diet – around 60 per cent is a good general rule. Stored as glycogen in your muscles and liver, carbohydrate is the fuel your body burns when you

competition might actually have a negative impact on performance. So who’s right? As it turns out, father knows best.After you eat a simple carbohydrate such as glucose (a sugar often found in sports drinks and gels), your blood-sugar level rises. This causes

mythical structure that pops up when you run significantly faster or farther than in training, or when you expend your body’s primary source of fuel, which is carbohydrate stored as glycogen. By running faster or farther than before, you overwhelm your

energy by replacing the calories you burn. And, as you already know, carbohydrates are the most effective and useful source of those calories. A great way to get that essential fuel is to eat an energy bar that supplies you with between 30g and 60g

performance, but you don't have to worry about completely depleting your carbohydrate stores. "However, once you're out there for longer than 90 minutes to two hours you can expect to see a depletion of those glycogen stores. You will slow down dramatically

carbohydrate in endurance sports. Also, women use up more lipids than men do, and so may rely more on them than on carbohydrates as a source of energy – lipids take longer to break down for energy use. These gender differences are associated more with running

-hour ride or two-hour run will burn more carbs than a long recreational ride or even a one-hour race. Consume about one gram of carbohydrate per 400g of body weight. The harder you ride, the more glycogen (carbs) you require."You need plenty of energy

metabolism.The Truth: Caffeine improves carbohydrate burningA review of ongoing research has shown that caffeinated drinks don't make you wee that much more than equal amounts of beverages without the buzz. Also, studies have shown that caffeine lowers your

don't need any help from pills.4. The After BurnMistake: Not eating after your run in the hope of burning extra fat as your metabolism speeds up.Why it keeps you fat: "Many researchers have shown that if you take in a combination of carbohydrate

caffeine and alcohol, which contribute to dehydration.You don’t know what to eat Simple: stick to tried-and-tested foods, avoiding seafood and spicy food. Aim for slightly more carbohydrate and slightly less fat than usual on the day before the race, but it