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

whey protein to help muscles recover. Add some salmon for omega 3, plus a smoothie, banana and cereal bar,” says Schenker.Three days before a race you should start ‘carbo loading’ – increasing your energy reserves. ‘Start with a large bowl of wholegrain

had to rely on squash and bananas for fuel; there were no energy gels or isotonic drinks. The timing technology also has improved dramatically. We have instant chip timing now but back then the results came in the post, hand written, two weeks after