yourself to one or two units (one pint of ordinary strength lager), and have at least two alcohol-free days per week.Taper TipsDO carb up. Change the nutrient mix of your pre-race diet as the week progresses so you obtain more of your calories from
carbohydrate and 30 per cent protein (eg a tuna sandwich, or a specialist recovery drink) is the best way of giving your muscles the nutrients they need to minimise post-race damage and soreness. Also, keep drinking water or rehydration drink throughout
reduces the absorption of fat. 3. Scramble some egg whites in the morning. Have one yolk for the taste and the nutrients, then add 3 whites. Eggs are cheap, so don't worry about waste. Lance Armstrong used to start every day of his winter training this way
overheating. Dont wear tight-fitting clothes.Eat well Be sure youre getting enough iron, calcium, folic acid and other essential nutrients.Go easy Running to the point of exhaustion doesnt do you or your baby any good.
(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider
’re getting all of the nutrients listed on the side of the box. Up to 40 per cent of the vitamins in the cereal quickly dissolve into the milk. To make sure you get the most vitamins from fortified breakfast cereals, pick up the bowl and slurp all the milk
to prevent weight gain. This isn't necessary. You need extra nutrients to help your body to mend the injured area and to fuel your training once you renew your running programme. If you do gain a few pounds during your recovery period, they'll just melt away
shortfall in nutrients, especially carbohydrates. Ironically, feeling dizzy can even be a sign that you’re over-hydrated. "This isn't nearly as common as dehydration," says Dr Lewis Maharam, medical director of the New York City Marathon, "but it can strike
The myth: To lose weight, cut carbs or fatThe truth: Most get-thin-fast plans revolve around the idea that restricting your intake of one particular nutrient, usually carbs or fat, is the best way to lose weight. But the results of a 2009 New
. The goal of base training is to increase the workload that you can sustain aerobically.EnduranceImproving endurance means that your body becomes more efficient at using fat (the most energy-dense nutrient) for fuel through aerobic energy pathways. The body
