at Sports-Nutritionist.com. "Then you need to take in foods that give you the fuel to perform your best." Here's how. Calories are based on a 68kg athlete.Picture credit: Sue TallowEasy Spin or RunCalories: 200 to 300 Time before: 30-45 minutes

intake by 300 - 400kcal to provide more energy for training while still accommodating her weight loss goal. This could be achieved by adding in a small snack prior to training (such as a cereal bar and banana) and drinking 500ml sports drink during any

nutrition. Make up a simple batter the night before – mix 100g flour, 300ml milk, two eggs and 1tbsp vegetable or sunflower oil – and store covered in the fridge in a large jug. Forget sprinkling refined sugar – blueberries and sliced banana are the perfect

, eat a 300-to-400-calorie snack with a 3:1 mix of carbs and protein within 30 minutes to jump-start muscle recovery. Long runs are also a good time to practise the balance of food and fluids that will ensure you’ll be ready for race day. Must

Nutrition IndexHere are seven must-read nutrition articles for every runner: • Food Groups: The Basics• Eating And Training: How To Time It Right• The Ultimate Runners' Snacks• Healthy Takeaway Options• Vegetarian tips• Five healthy eating plans

ASICS Pro Team Nutritionist Ruth McKean joined us recently for a Q&A webchat about nutrition strategies in the lead up to a marathon. Catch up with the highlights.Ruth is a member of the British Dietetic Association and Health Professional Council

Ruth is a leading sports dietician and a member of the British Dietetic Association and Health Professional Council. She is also an advisor to Sportscotland's Institute of Sport, specialising in helping athletes of all levels prepare nutritionally