Carbohydrate is the most important fuel for energy, so you should eat lots of foods that are rich in starchy carbohydrates.

Many different foods contain carbohydrate. The richest sources of carbohydrate are bread, rice, pasta, cereals and potatoes, but other foods also contain useful amounts, such as: fruit, vegetables, beans, pulses, yoghurt and milk.

Carbohydrate is stored in the liver and muscles as glycogen, and if you get tired during your sport or activity, this might be because your glycogen stores are running low.

The more you exercise, the more carbohydrate you need. The actual amount you need depends upon the type of exercise you’re doing, the intensity, duration and frequency of the exercise, and your fitness level.

The bigger the glycogen stores in your muscles, the longer you can perform. So this is particularly important if you do an endurance sport such as marathon running or long distance cycling.

After exercise, your muscles can refuel their glycogen stores twice as fast as normal, so it’s important to eat foods containing carbohydrate soon after you have finished exercising.