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Eat properly to support your training plan

Here are a few tips about the foods that give you the energy to train.

> Choose your carbs carefully

Eat a high carbohydrate, low-fat diet to help you exercise for longer. Allow a two- to three-hour gap between eating and running. After refuelling with a glucose drink or snack after training, eat a bigger meal containing both complex carbohydrate and protein for muscle repair, ideally within an hour of finishing. This will help you recover in time for your next session. Healthy carb-rich snacks include unsalted popcorn, breakfast cereals with low-fat milk, and wholegrain toast with Flora spread.

> Small amounts of healthy fats

Not all fats are bad. When choosing a snack, avoid foods that are pre-packaged and high in saturated fat. Try snacking on small amounts of nuts and seeds which provide protein and healthy unsaturated fats.

> Calcium boosters

To delay progressive bone loss as you age, make an effort to eat more calcium-rich foods. Try a yoghurt or a yoghurt-based smoothie, or hot chocolate made with low-fat milk.

> On your way to five a day

Keep some fruit stashed in the car or on your desk so that you can grab a piece if you are hungry between meals.