. 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

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

before the race start: this will give you plenty of time to collect your number if you have to, and warm up, stretch, use the loo and find out last-minute details about the course, the drinks stations and so on. Rushing is a waste of valuable energy

Drop a dress size. Double your energy. Two weeks to a better body. Or bad breath and gallons of cabbage soup… diets tend to promise one thing and deliver another. With new programmes being introduced all the time, sometimes it's difficult to sort

'd expected and I did not have time for all my energy drink. Lessons learned."Helen Jenkins, 2008 ITU World Champion"I once had a problem at the Windsor Triathlon with heat exhaustion - I hadn't drunk enough the day before the race, which was freakishly hot. I

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

training load and tuck into plenty of carbohydrates. This will allow you to draw on fully-stocked glycogen levels for energy during the run.Aim to finish eating by 7pm - this will give your body time to process everything you've eaten.Slow-burning complex

FRS (Free Radical Scavenger) antioxidant energy drink, with quercetin as the primary ingredient, produced impressive results in an endurance bicycling study conducted at Pepperdine University. In a randomised, double-blind, crossover study published

260mg Shot of espresso 30-50mgTea240ml black tea 40-70mg240ml green tea 25-40mg Soft Drinks 330ml can of Diet Coke 45mg 330ml can of Coke 34mg Energy drinks 250ml can of Red Bull 80mg Chocolate 28g milk 6mg 28g dark 20mg