for that feeling towards the end of the marathon? Bombat A. If you don't consume anything before running in the morning, then the emphasis falls on your meal the night before. If you've eaten enough then, you could run without eating in the morning, as long

in search of steaming bowls of porridge. It's high in muscle-fuelling carbohydrate and is a good source of iron to maintain oxygen-carrying red blood cells. Try it Porridge is perfect before a long run because it provides slow-release carbs that keep you

: Two slices of white bread with jam, 60g of fat-free yogurt, a banana and a glass of orange juice. Eat an energy gel or sweets 15 minutes before the start.Hard Ride or Long RunCalories: 600Time before: Three hoursStrategy: A tough two- to three

or sweets you intend to carry with you. Practise taking on board your carbohydrates of choice during your weekly long runs. It’s also a good idea to try to do it at your goal race pace. Your body needs to adapt to digesting your nutritional weapon of choice

few suggestions:Half a pint of a carbohydrate drinkAn energy gel washed down with waterHalf a bagelIf none of these sits well with you just before a run, then fuel up the night before with a large dinner. As long as you don’t plan a long or intense run

quarter should be fish or chicken and veg. A good portion size is simply a normal plate that looks full - not one that's overflowing.Q. I'm struggling to get my timing right when eating before a long run - will eating a late dinner the night before affect

and are quickly and easily broken down and used for energy. That means both types of carbs serve a purpose. Before a long race or run, you want to take in carbs such as whole grains and whole fruits because they will offer slow-burning energy. "It's almost

manufacturers. Experiment with several varieties to see what suits you best, and which flavours you prefer.For long runs (over 60 minutes), consider taking a snack with you so you’re not left running on empty. Energy gels washed down with water will give you

, which is a protein source in itself," she says. Post-runYou're a queasy rider "When you run hard or long, the gut can become ischemic," says Stevenson. "That means it doesn't have a great blood supply because everything's gone to your legs." A

There’s no hotter issue in sports nutrition right now than the carbs versus carbs-plus-protein controversy. The battle pits scientist against scientist, small companies against behemoths, and new research against long-held beliefs. At one crucial