School · Food and hydration · 40 s .

Types of carbohydrate

Slow and fast fuel, and when to use each.

Starchy, fibre-rich foods such as oats, rice, pasta, bread, potatoes and legumes digest slowly: they are the base of everyday meals.

Simple sugars such as ripe fruit, honey, sports drinks and gels digest fast: useful just before and during long or hard runs, and right after.

Fibre and fat slow digestion. That's good day to day, but before a race or a key session choose familiar foods that are lower in both.

Slow carbohydrate for meals, fast carbohydrate around the run.

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