During endurance exercise, carbohydrates are the main source of fuel that your body will use to get you over the finish line. During exercise, your body uses both carbohydrates and fat as a fuel source. However, even the very best ultra-fit athletes still use more than 90% carbohydrates.

For every athlete, fat is always available but your body can only store enough carbohydrates to last for around 90 minutes. As your carbohydrate fuel tank progressively empties you lose power, making things harder and harder, until eventually, it becomes impossible to maintain the same effort; or even keep going at all. For runners this is known as 'hitting the wall', cyclists call it 'the bonk'.

The good news is that you can increase the amount of carbohydrate fuel that you have stored before the event by carbo-loading and you can top up your carbohydrate fuel tank as you are competing by using Energy Drink from High5. This will keep you running for longer and make a big difference to your event performance. Carbohydrate is the name of the game. Don't let it run out!