. To avoid cramps during your race, test your fuelling plan during a training run.During any endurance exercise, follow these guidelines for fluid and energy replacement:Drink 150-400ml of fluid for every 15-20 minutes of running.Consume 30-60g

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

UAN:266 Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Chromium has been around the research block a few times. For years, the mineral was rumored to help burn

few suggestions:Half a pint of a carbohydrate drinkAn energy gel washed down with waterHalf a bagelIf none of these sits well with you just before a run, then fuel up the night before with a large dinner. As long as you don’t plan a long or intense run

This section is adapted from the book, Eat Smart, Play Hard, by Liz Applegate. You are not the average person. You’re the above-average person. You walk, swim, run, cycle, lift weights, play golf, or do some other type of physical exercise on a

calories worth of treats such as biscuits, cake, or wine. Keep in mind that those extra calories also need to account for any added sugar in the yoghurt, sports drinks or energy bars you eat, or the sugar you put in your coffee or tea or sprinkle on your

Subscribers can see the full article here. If you'd like to subscribe, you can save 30% and get instant access hereForget energy bars, nutrient-enhanced drinks and other fortified foods. When it comes to fuel, ‘real’ foods, such as fruits

of your staple foods this winter by adding them to soup, stir frys, casseroles and chilli. Other excellent quercitin sources include grapes, tea and berries.Stay EnergisedGloomy winter days can drain away your energy, leaving you curled up on the couch

UAN:287 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’ll be happy to know that staying fit is good for both you and your baby. Obstetricians

and broccoli. Combine a vitamin C-rich food or drink with your iron source (such as a glass of orange juice with your breakfast cereal) to improve absorption. One caveat – don’t take supplements containing more than 15mg of iron, as too much can hamper zinc