Time: 4:06Best moment - Seeing my wife and son shouting encouragement on the Embankment. I would have cried if I had the energy.Worst moment - The last 800 metres felt like 800 miles.Biggest surprise - Being overtaken by Uncle Bulgaria, two
Lake CX210, £79.99A fibreglass-injected nylon sole and reinforced heel area make this a rigid shoe designed to transfer all the energy from your legs to moving forward. A breathable mesh upper features leather overlays that secure your foot and help
and on a 10K most people will have finished before their body needs anything.Isotonic energy drinks and gels are very rapidly absorbed, as your body is understandably extremely keen to grab what it needs. Just don't wait for a telegram telling you quite how
, ligaments, skin, and hair. Sedentary people need 50 to 70 grams of protein a day to keep them going. Fit people need 25 to 50 percent more to take care of muscle repair and increased energy requirements.The dilemma with protein is that the very people who
a mild hypoglycaemic reaction after prolonged exercise. The bodys energy-producing systems sometimes fail to keep pace with the demands placed on them, and blood-sugar levels fall low enough to make you feel faint, clammy and tight in the stomach
, nuts and legumes Encourage muscle growth and prevent muscle breakdown May offset protein breakdown in muscles; supplements can increase muscle growth or recoveryCoenzyme Q-10 Helps release energy from food to body's cells Can be made in the body; food
Nutrient Average daily intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 291g (3.8g/kg) 7-8g/kg/day (539 - 616g) Protein 99g 1.3g/kg) 1.2-1.6g/kg/day (92-123g
is beneficial under certain circumstances - it takes less power to accelerate a lighter set of wheels to race pace and this means you can conserve precious energy while keeping your bike rolling at a good pace. It's worth bearing in mind that once up to speed
What they're for and where you can get themVitamin AFunction: Good eyesight, healthy skin, strengthens the immune system Sources: Fish oils, liver, dark-green leafy vegetablesVitamin B1 (thiamine) Function: Energy metabolism, maintaining muscle tissue
roughly 100g of carbs, 45g of protein and 10g of fat.• Pret a Manger's Smoked Salmon Sandwich delivers 348 calories, 34g of carbs, 26g of protein and 11g of fat, some of which comes in the form of heart-healthy omega-3 and omega-6 fatty acids from
