. Aim for a ratio of 3:1 carbs to protein: yoghurt with granola and dried fruit; a bagel with peanut butter and 250ml fruit juice; a tuna, turkey or egg sandwich; or a bowl of cereal with milk and sliced banana. And if you’re attempting to build muscle

.To help make all this happen, here's our first-ever beginners' racing guide. Here, you'll find everything that you need to know – from tips on nutrition and warm-ups, to race-day strategies and recovery techniques. Race DayRace day can be intimidating

stock-market fall when interest rates rise. And no athlete is immune – not even the most experienced and successful. That’s why reviewing the basics can always give you a boost.Of course, beginners have an even greater need to follow these rules