, courtesy of sports nutritionist Nancy Clark. One day a week, go vegetarian Forsaking meat for just one day a week will introduce you to new, healthy foods; and over time you may even develop a hankering for vegetarian fare (which tends to be high in fibre

-carbohydrate, low-fat, moderate-protein meals to avoid overburdening your digestive system. Avoid Feasting It's not a good idea to gorge the night before a race as this can play havoc with your digestive system and keep you awake at night.Stick With Familiar Foods

is obviously important to power your run and replenish energy stores, but so is protein, as this improves carbohydrate usage and supports muscle recovery. Fat and fibre should be limited as they slow the transition of food through the  gut and can be a source

The Secret: Fast FoodTime-pressed Nate Appleman (PB 3:51), reveals how to fuel up when seconds countAppleman  started running four years ago for his newborn son. "I was pushing 18st," says Appleman, winner of the 2009 James Beard Foundation's rising

all their gear and food, obey a laundry list of safety rules, sleep in communal tents, and blister their feet down to the fascia. For this privilege, racers sign up two years in advance and pay £3,200 (for 2011). They crave the challenge: "It boils

animal foods with meat-free products. “Always check food labelling for ingredients, and look for the words ‘suitable for vegetarians’, or better still, the Vegetarian Society logo,” says a spokesperson for the Society. Q: Takeaway Or Cook At Home

, most of us have at least one bad habit. Runners tend to eat a healthier diet than your average crisp-munching couch potato but we are also more prone to food fetishes and disordered eating. We spoke to a range of runners from across the age and ability

for five minutes ate 12 per cent less food afterwards and felt fuller than those whose smoothies were minimally blended.

CHINESE“There has been a lot of negative publicity about the use of the food additive monosodium glutamate (MSG) in Chinese food and there are now fewer places using it as an ingredient,” says Currell. However, it’s worth asking if it is used when

unreasonable targets for food consumption. Unless you’re seriously overweight, it’s unlikely that your diet will need to undergo drastic restructuring. Start by analysing what you are eating now. Sit down with a pen and paper and ask yourself some questions