SCOFF

Bananas
"Bananas are a great pre-workout energy source, as they are higher in glucose as a proportion of their carbohydrate when compared to many other fruits," says Sharon Natoli, director of Food and Nutrition Australia. "Glucose is more quickly absorbed into the bloodstream for availability as a fuel source, compared to fructose. Bananas also provide a good dose of potassium, required for fluid balance and energy release during exercise."

Lentils
With a low glycaemic index (GI), lentils provide a long-lasting source of energy throughout the duration of a workout. In a study reported in the International Journal of Sports Nutrition, cyclists who ate lentils as a pre-event meal were able to cycle at 65 per cent of their maximum for 20 minutes longer than cyclists who had a pre-event meal of regular white potatoes. They also provide protein, says Natoli. "The availability of amino acids from the digestion of the protein in lentils helps reduce muscle breakdown, while B vitamins help with energy release," she says. Aim to have about 3/4 of a cup (perhaps in the form of lentil soup) 1-2 hours before your exercise session.


Chocolate
The bioactive compounds tyramine and phenylethylamine found in chocolate can provide an instant energy bullet. The problem? The fat content. Try a Mars Red. It's got half the fat of a regular bar. Alternatively, dark chocolate is a low-kilojoule, antioxidant-packed super-food. For endurance events guzzle chocolate milk. In a study at Northumbria University in the UK, participants who drank chocolate milk cycled 51 per cent longer than when they drank a sports drink.

SKIP

Fry-up
Foods high in protein and fat are very difficult to digest and remain in the stomach for a long time. They also pull blood into the stomach to aid digestion, which can cause cramping and discomfort.