Diet & Fitness 

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The ideal runner's diet

Carbohydrates fuel muscles, and if you run, swim, cycle or dance on a regular basis, carbs are crucial for both performance and endurance. If you’re trying to lose weight, you may need to reduce your daily calorie intake, but you’ll also need to exercise, so you’ll need to eat foods that provide plenty of energy. If you try to follow a low-carbohydrate diet, you'll feel sluggish and weak. Go for a diet in which at least half of your total food intake is carbohydrates - a simple task if you follow these guidelines:

Choose foods high in complex carbohydrates, fibre and B vitamins. Why? These foods provide fuel for exercising muscles and help prevent fatigue. Base most of your meals on carbs, and if you're hungry, eat more. Top choices include:

• Bran cereals
• Potatoes
• Wholegrain and dark, heavy breads
• Wholegrain crackers

Include plenty of fruits and vegetables - at least five servings - each day. You know they are packed with vitamins, minerals and fibre. But did you know the phytochemicals and antioxidants they contain help post-exercise recovery? Here are some top choices:

• Citrus fruits (oranges, grapefruit, tangerines)
• Dark green leafy vegetables (broccoli, kale, spinach)

Aim for two to three servings of reduced fat dairy products a day. Smart choices include:

• 1/3 pint of skimmed milk
• 1 pot of plain yoghurt (flavour it with fruit to get in all your fruit servings)
• 1 slice of low-fat cheese

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