-morning drink. Coffee may be a good choice if you’re planning an early run – caffeine can make you feel more alert and wide-awake, and it helps increase endurance – but excessive amounts can increase nervousness, trembling and even trigger the runner’s trots. It

compared to two other sports-specific recovery drinks," says Dr Emma Stevenson, Lecturer in Sport and Exercise Nutrition at Northumbria University.On three separate days, nine male cyclists did an energy-depleting exercise session, followed by four hours

UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. You can find ginseng everywhere: in sports drinks, iced tea, herbal supplements, and energy gels. Used

levels and insulin resistance.The carbohydrates and fats in our diet are important sources of energy, and carbohydrate is particularly important for runners as it is the preferred source of fuel for exercise. The body’s ability to maintain a constant

you can all use to relay messages. ThursdayMind Visualise miles 18-21. Many runners struggle here, but you’ve trained well and are pulling strongly through these miles. You’re consistently passing other runners. You’ve been taking on energy drinks

needing to make a loo stop during the 26.2 miles. – ICRAFamiliarise yourself with where the energy drinks stations will be so you won’t need to go further without a drink than expected. – CumbriAndyDrink before you start, then be especially wary after 14

per tablet - try taking five an hour as well as some sports drink.Q. My body seems to only tolerate water and I'm worried that I become very electrolyte depleted over the marathon distance. Should I try to get used to energy products or just go

a couple of hours to digest. I usually have an energy drink before my Sunday long run, and I take carb gels with me in case I need to top up. Save the full English for when you get home. The anticipation will keep you going! – mattyfI just drink

Q. I ran the Flora London Marathon last year and took gels every 45 minutes along with water and sports drinks when they were available. Is 45 minutes about right, or too frequent or infrequent? My feeling from last year was almost that I

after a workout is the most crucial - your body replenishes glycogen at three times its normal rate immediately after exercise. This rate slows with every minute you waste. Try to eat a mix of carbohydrates and protein. Recovery drinks and energy bars