snacking is in. Actually it’s not even called snacking any more – it’s called ‘grazing’, and nutrition experts now believe that grazing on five smaller meals throughout the day is better than eating three big ones.Why should this be? It’s mainly because a
Banana and Peanut Butter MuffinsBran Flake Breakfast PancakesBreakfast Topped BreadCinnamon Bagels with Fruit and Oat Compote
for less than two grams by eating foods like bagels and white bread. "Watch for fat, as well," warns Lewin. "Many athletes eat peanut butter, thinking they're getting protein, not realising that it's 70 per cent fat. Then they feel weighed down."Try this
a protein shake, as it will provide about 60-70g of carbohydrate for fuel and adequate protein to build muscles. If you prefer the convenience of a canned protein shake, bolster your carbohydrate intake with a banana and a wholegrain bagel.Dr Sarah
. Spread low-fat soft cheese on a multigrain bagel and add sliced grapes, which are full of fibre and vitamins. This low-GI option should keep you going until lunchtime. The cheese also offers calcium, protein and vitamins. People often steer clear
marathon or other endurance race. Carbohydrates are, after all, the top choice for fuel and the best energy source. "Runners should be taking in about 55 to 65 per cent of their calories in the form of carbohydrates,"says RW Nutrition Editor Anita Bean
but your tanks are empty. Your training was spot-on and your race was going well so what happened? Your nutrition strategy was wrong, that’s what, and now your body is making you pay. It has happened to the best, but the best learn from their mistakes. It
If you’re like most runners, you spend the final days before your marathon feasting on high-carbohydrate foods. But a good nutrition plan doesn’t end with that last plate of pasta the night before your race. Your pre-race breakfast is just
slice of toast or half a bagel. Alternatively, a few swigs of a sports drink can give you a quick boost – these are easier to digest than solid food, and are a good source of carbohydrate if you can’t stomach anything more substantial.Keeping hydrated
a pint of water two hours before your run to offset sweat loss. Try these 400- to 800-calorie pre-run breakfasts:Two slices of toast and a piece of fruitCereal with skimmed or semi-skimmed milk and fresh fruitA toasted bagel topped with low
