as the protein slows down the release of energy, perfect for runs in excess of 45 minutes. During your workoutGood Energy gelBetter Isotonic drinkCheapest Apple juice diluted half and half with waterWhy? If you plan to run longer than 60 minutes, consuming 30

than the riders with the traditional sports drink,” he says. “And yet they performed just as well with fewer carbs. To me, that means something is going on with the protein that’s allowing them to use it as an energy source.”The verdict...As runners

muscles to recover faster after a run as well as boosting your immune system. Calcium and magnesium in oranges contribute to healthy muscle function. Try it Drink fresh orange juice diluted half and half with water during a run to provide energy as well

hunger, and keeps your muscles and joints fully lubricated. It also prevents you from consuming high-calorie fizzy drinks. Yes, energy drinks are best before, during and after endurance exercise, when you need the extra energy. But simple water can

reducing your planned training sessions. The freedom that comes from not running as much can mean you have energy to burn and time to kill, but don't neglect these key areas during your two-week countdown:Training Get plenty of rest - don't do all the odd

the glycogen in your liver. I have porridge with honey.”“Take on 1,000ml of water, but have two bottles on your bike – one pure water, one mixed with isotonic drink,” says triathlete Will Clarke.Carry energy gel in the shoulder of your suit. “There’s no way

on their training. However, although we all know the dangers of drinking too much, moderate beer drinking may be better for us than we think.Here comes the science bit...Beer, like red wine, does have health benefits. The malt and hops used in both lager and bitter

three disciplinesto reduce the chances of becoming injured and to improve your speed and efficiency.  ➍ If possible, work with a coach.  ➎ Begin using energy drinks and energy gels to help boost your energy levels while you train and to become used

working muscles need to continue to get energy from the glucose in our blood. So it’s important to keep our blood-sugar level from dropping while we run.But how can you use the sugar in sports drinks and gels to help you perform your best? Like many things

necessary)Consume post-run: Water30 Minute run Consume pre-run: Water or 300ml reduced-sugar sports drink Consume during: Water (if necessary) Consume post-run: Water or 230ml reduced-sugar sports drink45 Minute run Consume pre-run: 150kcal energy bar, 300ml