.Beware Of The Gas Avoid gas-forming foods such as baked beans and other pulses, cruciferous vegetables (broccoli, Brussels sprouts, cauliflower), bran cereals and spicy foods.Take To The Bottle Keep a water bottle handy so you remember to drink regularly throughout

or breakfast cereal can make a big difference to muscle glycogen levels.DO eat two to four hours before training. Good choices include porridge, cereal with milk, a chicken or cheese sandwich, a jacket potato with beans and pasta with tuna. Failing that, have

Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1

reserves, you need nutritious carbs. Fibre-rich cereals are good choices – a bowl (30g) of bran flakes supplies around a quarter of your fibre needs, 50 per cent of the RDA for folic acid and 25 per cent of the RDA for the B vitamins and iron. Yet

need nutritious carbs. Fibre-rich cereals are good choices – a bowl (30g) of bran flakes supplies around a quarter of your fibre needs, 50 per cent of the RDA for folic acid and 25 per cent of the RDA for the B vitamins and iron. Yet they contain almost

slice of toast, a piece of fruit, a small cereal bar or a handful of dried fruit will help you train harder and longer. It is possible to "train" yourself to run with a small amount of food inside you so try different high-carb options to find what

– £1.25Weight 50g; Calories 185; Carbs 33.5g; Protein 6g; Fat 3.5g; Fibre 1.5g.Main Ingredients Glucose syrup, cereals, soy protein, fruit puree, sugar, dextrose plus added vitamins and minerals.Tasty? A little like Rice Krispie cakes covered