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

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

energy levels on an even keel. It’ll improve your health for the rest of your life.All this brought to you by a team of passionate runners with a wealth of nutrition knowledge and experience - the Runner's World team.Buy The Runner's World Complete Guide