to retain, rather than excrete, fluid when you stop exercising.Snack attackWhip up your own energy bars with this simple recipe. Each bar is virtually fat-free, easy to digest and supplies 30g of carbohydrate - enough to fuel 30-60 minutes of hard running

-quality carbs. Breakfast BarsWhip up a stock of homemade energy bars and store in a Tupperware for a stock of quick on-the-run breakfasts that'll fuel your running. With oats, muesli and dried fruit, you'll get a fast-acting sweet hit without the refined sugar

with 75g (300kcal) of carbohydrate: 1 large handful of raisins, dried apricots or other dried fruit 2 energy bars 3 slices of bread thinly spread with honey 4 thick slices of bread or toast 5 rice cakes spread with jamOf course, if you’re still

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

only absorb 240-280 calories an hour, so snack from the start, before you get hungry, and eat carbs little and often to dodge the dreaded ‘wall'.Even the most sweet-toothed runner would struggle to fuel themselves entirely on energy drinks, bars