but it can also cause lack of energy and motivation, dehydration, interrupted sleep, digestion problems, disrupted bowel activity, headaches, irritability, irrational anger, loss of concentration, lack of alertness and disorientation - not what you want a few

For all sorts of reasons - scientific research, improved transport, refrigeration, additives, greed - we are taunted and tempted day and night by fatty, sugary, visually enticing foods and drinks. They're everywhere and they can be hard to resist

in bushes then catching a glimpse through a gap of a row of bare ladies' bottoms!   Most angry moment? All those bottles of water and energy drink wasted on the ground - that really annoyed me.    Best moments of all?  Doing it; my supporters; the crowd

to each meal are 22 per cent less likely to become obese.5 Drink milk. Calcium prevents the storage of fat at a cellular level.6 Slice your food to consume 20 per cent fewer calories. People rate sliced servings as 27 per cent larger than equal amounts

to one side.FINALISE YOUR RACE PLANWork out what you will eat and drink on the day based on your energy needs and the weather. For a one-hour race all you will need is water. For a two- to three-hour race it's a good idea to take in some carbohydrate

needs with a familiar high-energy sports drink. And everyone should drink a pint of liquid as soon as they get up, and sip little and often until 30 minutes before the start.It’s cold and wet outside You’ll have to put your kit-bag on the baggage bus

circulation needs. Drinking to replace what you lose through sweat helps keep your blood volume constant. This replenishment keeps your working muscles happy, as blood can easily travel to and from the legs. But if your fluid levels dip too low, your blood

comes your way before, during or after the big event (even if it means deferring until next year)The Week BeforeYou have aches and painsYou get illYou’re not sure which target to aim forYou’re restless and full of energyYou have put on weight

lot, which is why I’ve put fluids close to the base of the Play Hard Pyramid.The USDA also doesn’t include healthy snacks in its pyramid. Energy bars, gels, sports drinks, and performance foods such as Gummi Bears and fig bars deserve a spot

. Important building blocks in a runner's diet are salt, potassium and magnesium, so when they are lacking a runner is prone to calf cramps. Leg cramps occur at night because we don't drink water or top up our electrolytes in our sleep.What's the cure? Gentle