but also contains a little protein and fat, such as yoghurt and muesli, or an energy bar.Most people won't need to eat during a lunchtime ride because it's so short, but if you consume some fast-acting calories 20 minutes before your ride, in the form of a

.2-1.6g/kg/day (56-75g) Fat 84g (29.6% energy intake) Approx. 25% energy intake TOTAL ENERGY 2553kcal Approx 2100 – 2850kcal per day, depending on training Comments & Recommendations Energy intake Sue's energy

or an energy bar. Also, the sports drink on course might seem too sweet but don't feel like you have to drink it all in one go. Practise running with a bottle so your consumption is slow and controlled. Q. What's the last point in the marathon at which you

bars and put your glasses in your helmet with the straps/arms open. 8. If you can, have your bike shoes attached to your bike and put them on when you are moving. 9. Place your bike shoes in the right position if they are on your bike. Hold them

for you on race day. So I would say that the more time you have to try different sports bars, gels, energy drinks and timings, the better. As well as thinking about which carbohydrate you'll take on board during the race this is also a good time to plan

quick energy from refined foods such chocolate and biscuits. Ideally, refuelling should start just after you cross the finish line. This is because your body's stores of glycogen (the carbohydrate that is stored in the muscles and liver) are depleted

with hunger due to the heavy demands on energy. Eating small regular meals across the day rather than three large meals can help with energy balance, whilst curbing cravings. Although you do need to replace carbohydrates, do it by choosing a low glycemic

Making healthy, performance-enhancing food choices isn't just about picking a salad rather than a quarter-pounder in McDonalds, or replacing Mars Bars with apples on your weekly shopping list. The decisions we make every time we sit down for a meal

're training in three disciplines, back to back.Change it: Prepare your recovery foods before you train so they're ready for you to eat when you most need them. Far from home? Pack a sandwich or an energy bar.Not drinking after bike trainingToo often

work longer. Include foods with fibre. "Fibre can increase the amount of fat you burn during exercise," says Lewin. It slows digestion, so your glycogen is harder to access, which forces your body to pull energy from your fat stores.Try this: A