Boosting your energy on the run has never been easier. With countless gels, drinks, chewy sweets and even an energy soup on the market, you'll have no trouble finding something to keep you fuelled to the end of even the longest ultra. For many of us

.Beware Of The Gas Avoid gas-forming foods such as baked beans and other pulses, cruciferous vegetables (broccoli, Brussels sprouts, cauliflower), bran cereals and spicy foods.Take To The Bottle Keep a water bottle handy so you remember to drink regularly throughout

with milk, a chicken or cheese sandwich, a jacket potato with beans and pasta with tuna. Failing that, have an apple, a few dried apricots, a handful of sultanas or a pot of yoghurt half an hour beforehand, to give you an energy boost and keep the shakes

, and apples are rich in the cancer-protective antioxidant quercetin. For the longest-lasting energy fix, try porridge (use rolled oats, not instant oats, as they have a lower glycaemic index (GI: the rate at which energy is released): 42 versus 65) with honey

in the cancer-protective antioxidant quercetin. For the longest-lasting energy fix, try porridge (use rolled oats, not instant oats, as they have a lower glycaemic index (GI: the rate at which energy is released): 42 versus 65) with honey. Add pumpkin seeds

feel physically tired, adjust your food intake to allow you a healthy rate of weight loss as well as a high energy level. —Anita Bean, RW Nutrition Editor

Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1

) as they can disrupt the conversion process.The Vegetarian Society recommends an ALA intake of 1.5 per cent of energy, or roughly 4g a day. This should provide enough of the parent omega-3 fatty acid to ensure that enough EPA and DHA are formed by the body

a variety of beans, lentils, whole grains, tofu, dairy foods and nuts (think beans on toast, vegetarian chilli and rice, or lentil dhal and chapatti). The weekday saint/weekend party animal You eat a model healthy diet Monday to Friday

on to the water within our body. Every day we lose fluid by sweating, breathing and urinating. It's the sweating in particular that runners need to pay attention to because as soon as you start to run, you start to dehydrate. About 75 per cent of the energy you