, giving your muscles the food they need for recovery. The perfect food for this is quinoa. It's packed full of protein and carbohydrates, and contains more magnesium, fibre, iron and folate than brown rice.In any race longer than a half-marathon, much
to practise this now so that he knows what he can tolerate for the marathon itself.RecoveryWhen Dan runs early in the morning (having had a small snack before going out) it is important that he has a good recovery meal on his return. Cereal with milk, a
Age: 33 Job activity level: Lecturer and mother of two small children; active during the day, with little time spent sitting down. Marathon history: One marathon (2008) Goal: sub-4:30 Current PB: 5
Nick Morgan is Lead Sport Scientist at Lucozade Sport.Read the whole forum debateQ. How early should I carbo-load? How much energy can the body actually store? hungryconsumerA. You can eat and store enough carbohydrate to fuel your marathon during
Age: 45 Job activity level: Works in a shop so on his feet all day Marathon history: Six marathons over a 25-year period Goal: 4:00 Current PB: 4:14:27 Height: 1.75m Current Weight: 77kg. Rob
Is nutrition too complicated? These 10 simple commandments are guaranteed to make you healthier, fitter and faster1. Plan your diet Devise a sensible eating plan that you can stick to, which will suit your lifestyle. Don’t set yourself
Prix, you wouldn't fill your Formula One car with diesel. Nor should you pump the wrong fuel into your body before a race. What you eat and drink in the days and weeks leading up to an event, especially one of marathon distance or longer
or an energy drink.DON'T stop eating. Continue eating a similar-sized snack every two hours until your proper meal. This will promote faster recovery. It takes up to seven days to restock your glycogen after a marathon.DON'T overeat. Even if you feel ravenous
us as one of the ASICS PRO Team, working with our five ASICS Target 26.2 spring marathon contenders as they look ahead to the Paris Marathon on April 15.Read the whole forum debate.Pick up more training tips and exclusive spring marathon podcasts
are the minimum for marathon training, (b) how often I should have repeat blood tests to check and (c) how long to continue with supplement?Also, how do you balance recovery with not gaining weight? How do you balance sports drinks, gels and bars, as well
