have a high glycaemic index (GI), which means their carbohydrates are fast-releasing. But sweet potatoes break down and release their carbohydrates more slowly, to provide longer-lasting energy. They are also rich in omega-3 oils (0.9g per 100g

. If you're racing over 5-10K, then aim to eat 400-500kcal. Try one energy bar and 250-500ml of sports drink or one whole-wheat bagel spread with jam, half a banana, and water. If you are racing further than 10 miles and running anywhere from 75 minutes

-gel at the start, another between 10K and 10 miles, a third carbo-gel between Miles 13 and 15 (I find this one the most useful) and a final one at about Mile 20. I keep myself topped up with energy drink too. Of course, no fuel strategy can make up for poor pacing

-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

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

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

’t eaten for 12 hours. This can cause lightheadedness, and that’s 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