and try to build up the quantity over time. If you tolerate liquids better after exercise, try a specially designed recovery drink - with a balance of carbohydrates, protein and essential nutrients - straight after exercise, followed by something like a

crucial role in running style.Since the weight of your arms is relatively low, the extra weight of the drinks bottle might well disrupt your gait. To keep balanced, you’ll adjust your arm swing to accommodate the additional weight. Often the arm carrying

of studies by the US Center for Genetics, Nutrition and Health. There are plenty of other choices.Expand your tastesNot all fats are created equal. Experts say the most nutritious way to go is with a few different cooking oils to help balance your intake

(calories from food) than you have used up, the excess energy is stored as fat, making weight loss impossible. From what you’ve said, it sounds as though your diet is pretty healthy and well balanced, so just use your willpower to make sure your portion

, capsules and powders Improves stamina and immunity; helps maintain the natural balance of the body Studies show ginseng doesn't increase speed in runnersGlucosamine Sulphate Helps to rebuild connective tissue such as cartilage, tendons and ligaments

Breakfast is one of the most important meals of the day - both for your mind and body. A nutritious, well-balanced breakfast makes you burst with energy and helps your body cope with the demands of daytime training. However, don't worry if you can

performance and recovery point of view, supplements are unnecessary for athletes eating a well-balanced diet. But there is fresh research almost weekly. Heather Nakamura, a registered dietician with a Masters degrees in Exercise Physiology and Nutrition, says

; eggs; bread; fortified breakfast cereals Runners need more because it's involved in metabolism Not enough evidence to prove that high doses can help to improve performance; requirements can be met by a balanced dietB6 (Pyridoxine) Involved in metabolism

going for longer. It's also great if you're trying to lose weight as it keeps you feeling full. Fruit and fibre In other words, fresh fruit and foods that are packed with fibre. A recent study in the International Journal of Sport Nutrition and Exercise

to prescribe ferrous sulphate tablets, but you should also look closely at your diet.Strike a balanceA balanced diet should provide adequate iron but, in reality, when you're busy and training (and perhaps trying to lose some weight to improve speed), it can