-glycaemic-index foods that are often recommended as a slow-release energy source (beans, pulses, porridge). A recent study has shown that milk-based drinks can help you to rehydrate quicker than sports drinks or water. The research revealed that milk has the ideal
with liquid carbs can help prevent GI problems while still providing energy and hydration. Smoothies, juices and sports drinks all pack quickly digesting carbohydrates that empty easily from your stomach, says Wilson.A big breakfast?While your usual bagel
few suggestions:Half a pint of a carbohydrate drinkAn energy gel washed down with waterHalf a bagelIf none of these sits well with you just before a run, then fuel up the night before with a large dinner. As long as you don’t plan a long or intense run
it doesn't bounce; a hand-held bottle is convenient but it carries less liquid, and the bigger ones may weigh you down. Expect to pay: £3-£25Read more: Drinking On The Run9. A Complex-CarbohydrateEnergy Drink Why? A professional sports drink is the best
any thirst," warns Pedlar. "By that time, your metabolism and energy efficiency will be severely impaired." Typically, 150 to 300ml of fluid every 15 minutes should combat dehydration. "It's a vicious circle – you don't drink enough, your blood volume
work longer. Include foods with fibre. "Fibre can increase the amount of fat you burn during exercise," says Lewin. It slows digestion, so your glycogen is harder to access, which forces your body to pull energy from your fat stores.Try this: A
t eaten for 12 hours. This can cause lightheadedness, and thats what you want to avoid, so:Eat light Half a bagel, a banana, an energy bar or a carbohydrate drink an hour or so before your run will raise blood sugar levels and not upset your stomach. Or
with one or two other sports and watch your running performance improve too.TaperingWhat to do, eat and think in the weeks before race-day.Nutrition on the RunEnergy drinks, bananas, tuna sandwiches - what to eat and drink before, during and after a run
DEHYDRATION Ouch You're parched, your mouth is full of cotton balls, and your heart races. Science Plain and simple: You've lost too much fluid. Cure Drink! Water is best to quench the thirst, but drink what you crave. HITTING THE RED ZONE
cent less sugars than regular sports drinks. It contains electrolytes to help you stay hydrated and B vitamins for energy. But with only 50 calories per 500ml bottle, you can drink it knowing you won't consume more calories than you've burned
