Food powers your runs. The right kind of fuel will help your run strong, while the wrong fuel can hold you back.

Muscle cells have two primary sources of fuel: sugar and fat.

1. Sugar: Dietary carbohydrates are broken down into simp...

The combination of sugar and salt is essential as the glucose accelerates the body's uptake of the solution, increasing rehydration.

• 2 cups (480ml) water or coconut water
• 1/2 teaspoon sea salt
• 4 teaspoons honey or white granulated sugar
• 1 large slice lemon or li...

• Before a run: For runs under an hour, don't worry too much much about what you eat beforehand. For long runs, eating easily digestible carbohydrates in the hour before exercise helps to work out longer.
• During a run: A bottle of water is sufficient f...

BERRY MAPLE

1/3 cup dried blueberries

2/3 cup boiling water

2 tablespoons pure maple syrup

1/2 teaspoon lemon zest

1/8 teaspoon salt

PB&J

1/3 cup dried cherries

• What they do: Carbs are like "jet fuel for muscles." Your body breaks down carbohydrates to make glucose that is burned to move you.
• Why you need it: Simple carbs like fruit, sports drinks, goos and gels give immediate energy. But your body can't abs...

• What it does: Stored body fat is a source of energy for endurance exercise. Dietary fat helps your body to absorb vitamins.
• Why you need it: Fat is a backup source of fuel for when you run out of carbs.
• When to eat i...

• Myth: You will lose weight when you run. In reality, running will release hormones that will increase your appetite.
• Myth: Carb-loading is essential before a race. Carbs eaten days earlier or for breakfast do not seem to impact perf...

• Water: Drink when you are thirsty.
• If you are concerned you are not drinking enough, check your sweat rate. Weigh yourself before and after a long run. The difference will determine how much weight you lost in fluid.
• Too much water

1. Eat more nutrient-rich food. During marathon training, you are burning more calories and need to replace them.
2. Fight the hunger. If you feel hungry all the time, a dietary change can help. Protein stabilizes your blood sugar and helps you feel fuller...

• What it does: Protein is a muscle builder or re-builder, not a fuel source.
• Why you need it: Your muscles break down as you run, and protein helps to build it up again.
• How much is enough: Women should eat 20-25 grams three t...