and memory loss. In 2003, a review of studies showed that while heavy alcohol consumption increases the risk of a stroke, moderate consumption may lower it. The recommended daily intake for athletes is 500ml (just under one pint) for men and 250ml (just under
intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 341g (4.7g/kg) 7-8g/kg/day (511 - 584g) Protein 139g 1.9g/kg) 1.2-1.6g/kg/day (88-117g) Fat 89g
:30 Height: 1.52m Current Weight: 46.7kg Sue's Profile | Sue's Training ThreadAn Example Training WeekDay 1 11.45am 52-minute steady run (75% MHR) Day 2 9.30pm 30 minutes core stability work Day 3 5.30pm 50-minute steady run (75% MHR
Nutrient Average daily intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 291g (3.8g/kg) 7-8g/kg/day (539 - 616g) Protein 99g 1.3g/kg) 1.2-1.6g/kg/day (92-123g
strawberries (120g) 92mg Portion stewed blackcurrants (140g) 161mg 100g raspberries 32mg 2 spears broccoli (boiled) 40mg ½ red pepper 112mg 1 medium tomato 14mg Cabbage (boiled) medium
Protein 82g 1.1g/kg) 1.2-1.6g/kg/day (90 - 120g) Fat 56g (28.2% energy intake) Approx 25% energy intake or 1g/kg TOTAL ENERGY 1813kcal Approx 2200kcal when not training increasing up to 3450kcal per day when
juice two hours before the race, then 125-250ml just before.Pre-Race MealsAccompany any of the following with one to two cups (150-300ml) of water or diluted fruit juice (1 part juice, 1 or 2 parts water): Porridge with raisins and honey Cereal with milk
Q After a run, I get an intense hangover-type headache that can continue for two to three days, even though I take the usual pills. I don’t drink alcohol or coffee, I drink isotonic drinks when I’m training and racing, and water the rest
Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1
this may be the best option, as you will take in less alcohol overall. A pint of larger is about 200-250kcal, cider - if very strong - could amount to 600kcal a pint, or if it's sweet cider about 300kcal. Alcopops are often full of sugar, so are also
