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

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

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

-calorie protein, which is perfect for weight-loss, plus they'll keep you feeling full all morning.21 Don't overdo sports drinks. These can contain high-GI carbs, which can increase body fat. For runs of less than one hour, drink water instead.22 Drink oolong tea

- such as eating seven or more portions of fruit and vegetables every day, and building your meals around low GI carbs - you should lose weight and gain energy. "Low GI eating is really a healthy balanced eating plan rather than a weight-loss regime," says Bean

protein power: Dieticians recommend eating protein (yoghurt, eggs, meat, cheese, chicken, skimmed milk) during the day, and carbs (pasta, rice, potatoes) at night, for maximum energy and weight management. Protein keeps you alert, and produces a greater

It’s a familiar scenario. You run three or four times a week, and you watch what you eat. But lately you’ve noticed that you have a little less energy and a little more… ‘meat’ around the waistline.You’ve tried running more, which is good

. Change your ways If you're stepping up your mileage, adjust your calorie intake. You will need to eat an extra 1,400kcal a week for every extra 10 miles each week to maintain your muscle glycogen stores and prevent a rise in cortisol. If weight loss

that you’re satisfied with your current weight. Or that you’re not interested in losing a few pounds in order to become healthier, feel better and run stronger.If weight loss is your goal, we have some tips for you – 30 of them, in fact. Not all

calories worth of food, he’d neither gain nor lose weight. But if he follows our weight-loss guidelines to create a 1250-calorie deficit each day, he can still consume 2740 calories, which amounts to 16 bagels or 27 bananas or 34 apples or 14 servings