UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Many researchers believe that the powerful antioxidant properties of vitamin E protect us from the age

or sweets you intend to carry with you. Practise taking on board your carbohydrates of choice during your weekly long runs. It’s also a good idea to try to do it at your goal race pace. Your body needs to adapt to digesting your nutritional weapon of choice

, high in fat, is something you should learn to savour in small pieces. "Chocolate is high in saturated fat and relatively low in other essential nutrients," says Runner’s World nutrition editor Anita Bean. However, for an occasional sweet, indulgent

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