Runners need carbs - it's as simple as that. Carbohydrate is the fuel that keeps your body moving - the amount of glycogen stored in your muscles affects how long and hard you can run.Paying attention to your carbohydrate needs doesn't just mean
GETTY IMAGESRid yourself of any old-fashioned ideas you might have about carbohydrate-loading. There’s more to high-carb regimes than endless bowls of pasta, and done effectively, carb-loading is one of the best ways to get ready for endurance
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. These simple carbohydrates are a great source of energy - in fact, honey was even used by runners in the Olympic Games in ancient Greece in as an energy source.A blend of natural sugars (80%), water (18%), and minerals, vitamins, pollen and protein (2%), honey
the refined sugar that's stuffed into most of those you find in supermarkets. And if you're partial to a mid-morning muffin after a run, make them yourself using wholemeal flour – wholemeal carbohydrates release their energy much more slowly than refined carbs
after a workout is the most crucial - your body replenishes glycogen at three times its normal rate immediately after exercise. This rate slows with every minute you waste. Try to eat a mix of carbohydrates and protein. Recovery drinks and energy bars
. Both these options make one litre of isotonic drink, and contain around 6g of carbohydrate per 100ml - the ideal concentration for rapid fluid absorption. Adding a little salt (sodium) encourages you to drink more during a run and helps your body
as autumn approaches.Why? Plums are high in carbohydrates, low in fat and low in calories – making them perfect fuel for running. Plums are also free of cholesterol, and packed with vitamin C, calcium and fibre. A substance in plum skin stimulates bowel
to isolate other sources of stress in your life that might be contributing to your condition.Eat well Your body needs the right fuel to make the most of the hard work you do. A diet composed of at least 55% carbohydrate, plus protein and plenty of fresh fruit
, between October and March.Why? Jerusalem artichokes are rich in inulin, a carbohydrate packed with bacteria-promoting properties. This means that as well as being great fuel for longer runs, Jerusalem artichokes are also great for maintaining digestive
