Our expert says:
Serious athletes use a variety of products and snacks to supplement their energy intake for marathon or endurance events. There are also a host of high-carbohydrate bars, gels and drinks available if you are in the super-marathon league. Other carbohydrate snacks that can boost your energy levels rapidly are: dried fruit like raisins (but be careful not to eat too much dried fruit as this can lead to diarrhoea!), hard sweets, jelly babies, sweetened yoghurt or milk drinks, breakfast cereals like cornflakes with sugar or honey, jam or honey on white bread, etc. If you were only using small quantities of sugar in your coffee and on your cereal, cutting it out will probably not influence your energy intake dramatically. Sugar provides 81 kJ per teaspoon of 5 g.
Good luck with all your events
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