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
events like marathons and triathlons.Why do I need to carb-load? Your body can only store enough glycogen (energy) to sustain 90 minutes of exercise. After this point, without sufficient extra fuelling you're in danger of running out of energy
. These simple carbohydrates are a great source of energy - in fact, honey was even used by runners in the Olympic Games in ancient Greece in as an energy source.A blend of natural sugars (80%), water (18%), and minerals, vitamins, pollen and protein (2%), honey
the refined sugar that's stuffed into most of those you find in supermarkets. And if you're partial to a mid-morning muffin after a run, make them yourself using wholemeal flour – wholemeal carbohydrates release their energy much more slowly than refined carbs
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
actually enjoyed it. Or maybe that's just the endorphins playing tricks on me. There were more flat sections than I remembered - and I had enough energy to take advantage of them. I knew that it'd all be over by lunchtime - and to soak up the views of rocky
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
. Remember to save some energy for the short and sharp hill at the finish - once conquered, you've all the excuse you need to retire to the pub for a well-deserved pint.Dorney Dash 10K (Windsor, May 8)Fancy kicking off your summer's racing with a PB
bands – a result you'd be satisfied with, another that'd be great and your dream result.At The Start You won't gain anything from time and energy spent worrying about factors you can't control. Faced with a strong headwind and heavy rain at the 2009
timed arrival of cooking apples perfect for warming crumbles, pies or simple apple sauce.Why? Apples are great for a quick-release energy boost. They're packed with dietary fibre, and tons of vitamins and minerals, including vitamin C. Your hard
