By 
The bread
What everyone's reading
Wholegrain Breads, wraps and pittas labelled ‘wholegrain’ are made using the germ and bran of the grain, and these provide the most nutrients and fibre. Look for 100 per cent wholewheat on the packaging or for wholegrain flour on the list of ingredients.
High fibre These loaves have a fibre surplus from ingredients such as bran and flax. By helping to lower cholesterol and keep stomach fat at bay, a high-fibre diet can cut heart-disease risk.
Organic Sports nutritionist and runner Cara Marrs suggests splurging on breads baked with organic wholegrains, particularly organic wholewheat, to limit your possible exposure to pesticides.
Rye Compounds created when rye’s fibre ferments in your digestive tract may help to keep you feeling full for longer.
But watch out for impostors. ‘The first ingredient in the list on the packaging should be whole rye flour,’ says Marrs.
Gluten-free ‘Look for an ingredients list that includes wholegrains such as quinoa, millet or sorghum,’ says Marrs.
Sourdough Recent Canadian research showed that sourdough bread causes less of a blood sugar spike than white, or even wholewheat. ‘This can give you more sustained energy levels and lower your diabetes risk,’ says Marrs. Bakers normally use white flour to make sourdough bread, but you can find loaves made with wholewheat, spelt or rye flour.
Great white It’s best to avoid white bread on most days: its processed carbs will spike your blood sugar and it won’t keep you feeling full for as long as a slice of something with a high fibre content. But if you’re craving a crusty white roll, have it – just save it for after a long run, when your body can use the easy-to-digest carbs to help with muscle recovery. After all, one of the benefits of running is the chance to indulge once in a while.
Best wireless headphones
With this recipe from chef Ryan Scott, home-baking a loaf without a bread machine doesn't need to be an all-day ordeal. Once you get the hang of this recipe, experiment with a higher proportion of wholewheat flour or try other wholegrain flours, such as spelt or kamut (£2.79 per kg, waitrose.com).
Ingredients
415What should you eat before a 5K race
1 What should you eat before a half marathon
290Easy bake sandwich loaf
280g wholewheat flour
30What should you eat before a half marathon
3 Whisk together the milk and yeast in a bowl until frothy. Set aside for five minutes
1 tbsp honey
1 tbsp molasses
1 tbsp salt
Bake it
1 Health & Injuries.
2 Nutrition tips for runners with chronic illnesses.
3 unusual foods that can prevent muscle cramp.
4 Add the dry ingredients to the wet mixture and knead on a floured work surface until a ball forms (about 15 mins).
5 Lightly oil a large bowl. Add the dough and turn the dough ball to coat it. Let it rest, covered, at room temperature until it has doubled in size (about 40 mins).
6 Heat the oven to 180C. Lightly grease and flour a baking tray. Coat the tray with some wheat bran or flakes.
7 Place the dough on a floured work surface, roll into an elongated ball and place in the tray. Let it rest, covered, for 10 minutes.
8 Bake on a lower rack for 20 mins. Rotate and bake for another 20-25 mins, until golden brown. Cool for 10 mins, then turn out onto a rack to cool completely.
