ate delivered energy and good nutrition. That meant turning to whole foods."Appleman lost six stone and ran his first marathon. The key has been planning. "It can be tough to find healthy options on the go," says Appleman. Nutritionist Ruth Carpenter
those who don’t consume the grain. Sundried tomatoesSundried tomatoes offer a delicious nutritional double whammy of the antioxidant vitamin C and the micronutrient lycopene, which could reduce your risk of heart attack by as much as 50 per cent
big mistake to think that a supplement will completely satisfy your nutritional needs. Taking a pill might give you the recommended daily amount of a particular vitamin, but you also need protein, minerals, fibre and energy in the form of calories
performance in endurance events. Many people find gels easiest though, and they are a more concentrated source of carbohydrate. Don't worry too much about your fat and protein content – you’ll only be using them for energy during the race.Q. I’m running
of Sports Nutrition for Endurance Athletes (VeloPress, £16). Adding new foods to your diet re-energises a bored palate, she says, and provides a variety of nutrients your body needs to ramp up health and running performance. These substitutions for tried
and contain poor-quality meat. It's better to go for a healthy sandwich with some low-fat mayonnaise. Choose wholemeal bread over white bread."Wholemeal ranks lower on glycaemic index, which means it releases energy from the carbohydrate stores at a slower
their cultivated cousins. The wild berries are rich in vitamin C, and this nutrient is needed to produce carnitine, a compound that helps the body turn fat into energy.Eat smart: Choose frozen wild blueberries, which should be available in your local supermarket
- Perfect porridge From one-time London Marathon runner Brian Turner "This dish is perfect pre-race fuel," says celebrity chef Brian Turner, 61. "It has both slow- and quick-release carbohydrates for instant and measured energy." When he ran the Flora
contain flavonoids, which counter cell damage and help reduce the risk of cancer and heart disease.Beer also contains B-vitamins and chromium, which help in converting carbohydrate to energy; and choline, which, ironically, protects against liver damage
an about-turn, eschewing starches and relying instead on vegetables, fruits and lean meats as fuel.Consider what follows as a challenge to the ideas about nutrition you've been exposed to for years. Follow the advice and you'll stay lean and strong
