NEED-TO-KNOW NUTRITION

From sugar intake to gluten intolerance, performance nutritionist Dr Laurent Bannock gives the no-nonsense answers to your food-related questions

-  Dr Laurent Bannock

What are the healthiest carbohydrate sources?

Grains such as wheat, oats and barley form the bulk of most people’s carbohydrate intake in the standard Western diet. But eating these frequently – especially the processed kind – can lead to a variety of health problems, including weight gain. Luckily, fruit and vegetables also provide lots of carbs and eating them with every meal is enough provide your body with enough energy to fuel its daily activities and deliver crucial nutrients. Instead of grains, have a small amount of starchy veg such as yams and sweet potatoes with meals and snack on fruits such as apples and bananas, which contain healthy carbs.

Is it bad to eat carbs at night?

You should try to avoid processed and refined carbohydrates at all times, because they offer little nutritional value. However, natural carb sources such as sweet potatoes, oats and vegetables provide a crucial fuel source for the body. These foods are best consumed after a workout, when their sugar content can actually help to improve muscle recovery and enhance hormonal adaptations. So if the evening is when you train, go ahead and eat plenty of healthy carbs afterwards – it will help you towards your fitness goals.

Should gluten be avoided?