If you skimp on protein your body will borrow it from muscle to meet its needs, undermining the fitness you've worked so hard to achieve. "Getting enough protein protects your lean mass," says Roberta Anding, a sports dietitian and spokesperson

. As the intensity increases, the amount of fat burned decreases only very slightly, but the glycogen use rises sharply on top of that.Unfortunately, using up your glycogen stores with hard training sessions can leave you ravenous, and the potential

following your effort should restore the carb stores in your muscles.You need energy drinks if you train hard or long on a regular basis, or in warm conditions (hot weather, treadmills in gyms). Water alone is far less effective at rehydrating than an energy

You've probably had a busy start to the year. Not only do you have to fit training around your work commitments, family and social life, but you also have to decide what training to do, when, for how long and how hard. With so much to occupy your

UAN:236 Article type:++add book link at top++ -->This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Branched-chain amino acids, or BCAAs, have been a hot topic for years, and they do show promise

Heavy legs? Breathless? Can't keep up with your training partners? If you've put any recurring lethargy down to too much training and have carried on regardless, hoping that the fatigue will eventually, magically disappear, you could be in for a

With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead

eat since you are not burning it off as fast."Even nutritionists sometimes struggle with the concept. "Maintaining weight after a long race season can be hard for a triathlete," says Suffredin. When he was training for an Ironman towards the end

Nigel's Profile | Nigel's Training Schedule | View Nigel's Training Thread An Example Training WeekDay 1 5.30pm 80-minute easy run (approx 10 miles) and 60 minutes of karate Day 2 5.30pm Two-hour run (approx 10 miles easy and three to four

training within 45 minutes which should be adequate if he has more than eight hours to recover before the next session. If Rob runs a long hard session or in the morning, then he may benefit from eating more than just a banana, perhaps adding some protein