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Carbohydrates

Carbohydrates are the most available fuel source, as glucose is constantly circulating in the bloodstream, making it immediatly available and an obvious choice of fuel. It takes longer to access the energy in stored adipose tissue (Fat) so fats contribute more energy later on in the run. Although a higher proportion of fat is used when we run at a lower intensity, more energy in total is used from both carbohydrates and fat during higher intensity runs.

As an average rule, if you are really feeling tired on your training runs or your runs are becoming slower at the end of the week, you will need to eat more carbohydrates, this can be done by adding a banana to your breakfast cereal, eat pasta or rice at lunch or add a cereal bar as a snack throughout the day.

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