Dried Fruits

High in natural sugars, dried fruits (such as apricots, raisins and mango) give a concentrated source of carbohydrate, making them a great energy booster. You'll also get a dose of fibre, potassium, phyto-nutrients, vitamins and minerals with every mouthful.
Fitness benefits:
If you can't stomach energy gels during long races, dried fruits are a great natural substitute as they pack in plenty of high GI carbs to give you energy. Aim for one or two servings before a race and two to three servings for every hour of running (one serving is roughly three dried figs). As with all foods, if competing, experiment with dried fruit during training runs rather than on competition day to avoid the dangers of a washing-machine stomach mid-race!