Pastry chef Gesine Bullock-Prado's gluten-free mini loaves with no added fat make the ideal fuel before a long run.240g organic apple sauce440g black beans, drained200g wholegrain oat flour90g cocoa powder 2 tbsp baking powder1 tsp salt230ml agave

’s triathletes and what else do they do?The results from the study will be used by the members of the Triathlon Industry Association and British Triathlon Federation to help grow and shape the business side of the sport that helps fuel growth, participation

: if you consume more calories than you burn, you’ll put on weight.The metabolic rateEvery activity you perform requires fuel; you’re burning fuel even while you read this, but the more you do the more fuel you need. The question is how much? That’s where

the start will ensure your glycogen stores are topped up. Ensure the drinks bottles on your bike contain carbs (see Rocket Fuel, right) or have something to eat, like a banana or an energy gel, once you are settled on the bike. The length of the event

down enough leg-muscle glycogen to make running feel really difficult. Since most of us require more time than that to complete a half-marathon, it’s wise to conserve your carbohydrate fuel carefully. That means running at a steady, reasonable pace

As it turned out, father knew best...When I trained at the track in secondary school, my dad considered it his duty to make sure I never trained or raced on an empty fuel tank. One of his favourite pre-race traditions was to have me gulp a

for lunch you might be a bit low on fuel for a run. I've lost a lot of weight by eating sensibly and doing lots of exercise. Lunch would normally be a big tuna or chicken salad, then three bits of fruit during the afternoon. Watch the fat, but you still need

, rehydrate you quickly and also give your immune system a boost.Energy bars are also good for topping up your fuel reserves when you get back. Like recovery drinks, they contain a mixture of carbohydrate and protein that will help your muscles recover faster

. To read the full article - including Gordon Ramsay's perfect pre-race dinner and Michel Roux Jnr's favourite recovery fuel - subscribe now. You'll even save 30 per cent on your annual subscription by doing so right here online. Race-morning breakfast

sugar or refined carbs, rising blood sugar puts muscles into a state of high-fuelled activity," says Floyd. Do this just before bedtime, and you might find yourself waking in agony with cramped legs. You still need sugar to fuel speedwork and long runs