you more than half your daily fat allowance – and are also very salty. How healthy your meal is depends on what you opt for. Here’s the low-down on the healthier options and nutritional nightmares among our favourites dishes. ChineseChinese food is one
, add the mayonnaise and rocket. Top with the remaining two slices of bread. Cut each round in two. Vital statistics 686kcal, 96g carbohydrate, 40g protein, 18g fat (of which 3.5g saturates), 9.7g fibre, 1.5g salt.Filling The GapsSwapFor MayoLow
spectrums and found the eight most common runners' food mistakes. Read on to see if you recognise yourself, and to find out how to fix your problems.The fat phobeYou avoid fat because you think it will make you fatThere's no evidence that a very low-fat diet
-carbohydrate, low-fat, moderate-protein meals to avoid overburdening your digestive system. Avoid Feasting It's not a good idea to gorge the night before a race as this can play havoc with your digestive system and keep you awake at night.Stick With Familiar Foods
of your daily calories and an equal mix of protein and carbs. A tuna-mayo baguette satisfies around one third of your daily need for protein (24g) and around one quarter of your daily carb needs (66g) but it’s low in fibre and high in fat (23g, equivalent
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
if you have to eat on the go. DO choose low GI meals and foods, which will promote better glycogen storage. Carbs eaten with some protein or healthy fat (such as potatoes with chicken, pasta with fish or rice with tofu) give a longer, slower energy
-run if you have dried apricots instead. They have a low GI (30, versus 56 for sultanas) and contain about half the sugar of sultanas. They are also packed with the potent, free radical-fighting antioxidant beta-carotene. Five dried apricots (100g) supply 6.3g
of Sydney researchers found that low glycaemic solid carbohydrates (which release energy slowly), eaten before training, improved endurance because they provide a sustained release of energy. Another Australian study compared an energy bar (plus water
