with naturally occurring nitrates. Taken for three days before an event, the gels up the efficiency of your oxygen-delivery systems, boosting your endurance. So much so, you had plenty of energy left to cast your votes for thisBEST WOMEN’S APPARELNIKEThe Swoosh

and easy to eat on the run, and supply enough energy for almost an hour of exercise.Best for Runners who prefer bars to gels and drinks. By mixing simple sugars from fruit with complex carbohydrates from oats and maltodextrin, the Go Bar provides a mixture

and eat a gel or energy bar. Towards the end of the bike section, take a note of a landmark so you’ll know you are approaching transition. Familiarise yourself with the dismount line and where you will get off the bike – or risk incurring a penalty

-day shoes and kit. Disposable clothing to keep you warm at the start is also a good idea, as are blister plasters, suncream and anti-chafing cream. And if you’ve practised with energy gels in training, make sure you pack a handful of these too.If you

as important, as it helps restock the liver glycogen (or stored energy) that got depleted overnight. ‘Liver glycogen keeps your blood-sugar level steady during exercise,’ says Jackie Berning, sports nutrition and metabolism professor at the University

consumptionCarb content Isotonic sports drink (eg Lucozade, Powerade, Gatorade)32g per 500ml 350ml unsweetened fruit juice + 350ml water + 0.8g salt35g Energy gel (eg SIS, High 5, Power Bar)23-26g Breakfast/cereal bar25-32g Large

, but limit yourself to a set time (eg a minute).Walk through the drinks stations to ensure that you hydrate properly. For races over 10 miles, consider taking energy gels in a small bumbag to restock your energy reserves (or ask whether the organisers provide

sucking up energy gels and drinks - if your overall diet is high in carbohydrate (60-70 per cent of your diet) you'll enjoy better endurance. It's good to know what kind of carbs to eat when, and the GI Index can help work this out. The GI Index ranks

it gradually over the period of a mile. Another way of taking on fuel is through energy gels. They come packed with optimal carbohydrate and electrolytes, and most importantly can be taken as you require them. They can be held in your hand, tucked into your

, which are at 5km intervals. It’s quite strong, so make sure you drink water, too. If you don’t fancy it, taking along energy gels is a good idea – or jelly beans, or whatever works for you. Ideally, you should be replacing 150-300kcals of carbohydrates