. Another energy bar for runners who want something that tastes like a sweet.Contact Boots stores nationwideHigh Five Energy Bar – £1.10Weight 65g; Calories 211; Carbs 48.7g; Protein 2g; Fat 0.9g; Fibre 3.1g.Main Ingredients Mixed dried fruits, oats
juice two hours before the race, then 125-250ml just before.Pre-Race MealsAccompany any of the following with one to two cups (150-300ml) of water or diluted fruit juice (1 part juice, 1 or 2 parts water): Porridge with raisins and honey Cereal with milk
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
faster than plain water. A cheaper alternative is to mix your own isotonic drink by diluting apple (or any other) juice with an equal quantity of water, adding 1-2g of table salt per lire.Post-workoutGood Breakfast cereal barBetter Energy barBest Protein
twice as much salt as salted peanuts (1.87g versus 1g per 100g). Muesli with a portion of fresh fruit makes a better choice. Oats and rye flakes are rich in cholesterol-lowering soluble fibre, naturally rich in B vitamins and iron, and apples are rich
Q I’m a bit overweight so I’ve taken up running. If I stick to the recommended 2,000kcal a day for a woman, will I lose weight? If I eat fewer calories presumably I’ll lose weight faster, but will I have enough energy to run?A Regular running
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
handful 0.2g Broccoli 0.1g 3 tablespoons (125g) 1.3g Sweet potatoes 0.03g medium (130g) 1.3g Omega-3 eggs 1 egg 0.4g
is your goal, cut back your calorie intake only modestly – no fewer than 1,500kcal per day for women or 1,800kcal for men and gradually build up your running volume. Keep energy levels high and glycogen stores topped up by eating five or six small meals
