with a little protein: (eg High5 4:1) These products are still relatively rare but some research suggests that a little protein in a carbohydrate drink can improve performance on the run.Recovery drinks Post-run drinks usually contain around 70

– and three sizes: 100g, 500g and 1,600g. 100g contains 350kcal, 26g protein, 59g carbohydrate and 1.3g fat.Contact www.scienceinsport.com; 01254 246 060

and indigestion.   Drinks to CelebrateRaise a less-guilty glass with these low-calorie, vitamin-packed cocktails.BLOODY MARYIngredients: 40ml vodka; 85ml tomato juice; 15ml lemon juice; 1 dash each of Worcestershire sauce, Tabasco and celery salt. Shake all

it all or choking, I probably don't need the water. For longer races I usually stop drinking a couple of hours before the race, then have a bottle of isotonic drink within 10-15 minutes of the start. This means it doesn't have time to end up in my bladder

medicine groups, which have generally advised endurance athletes to drink 600ml to 1,200ml per hour. This is more or less where things stood before the NEJM publication last spring. A trio of triggersAfter the NEJM article appeared on 14 April, I waited a

in the 30-60 minutes before training to ensure that you’re properly hydrated before you start. Once you’re running, sip 150-200ml every 15 minutes. If you’re still thirsty afterwards, or failed to drink during the session, another 400-800ml may be required

Q This may sound silly, but I have real problems drinking during races. Usually I grab a cup, spill most of the contents as I’m picking it up, get one tiny slurp of water and then spill the rest down the front of my vest. Any tips to help me

, coffee reduces absorption of iron and immunity-boosting zinc, according to a study at the University of Lyon, France....your heartUpper: Coffee drinkers with little self-control can take heart: Harvard researchers tracked 128,000 people for 20 years

15 to 20 minutes after your workout. Don’t dilly dally.Having won the post-training skirmish, John Ivy moved into the big war zone. In 2003, he published a performance study that argued for C+P while you exercise. He gave his subjects a three

)Contact www.lucozade.com/sportContains 58.2kcal, 3.6g protein, 10.8g carbohydrate and 0.06g fat (per 100ml)Lucozade Sport Recovery Drink is specifically designed for recovery, and contains carbohydrate and protein in a 3:1 ratio. This is slightly lower than