light, pre-run snack to work.Remember the following three points as you run:1) Timing Eat one to four hours before your run to allow enough time to food to leave your stomach.2) Quantity Eat 100-400 calories, depending upon your body size and what you
training. Take them in moderation. With gels, you dont need a rucksack full of them at the start line unless you plan on selling them for a profit at mile 20 (not a bad idea). And as with all things, try them on your long runs before you use them
Nutrition, like running, is pretty basic at its core: eat more fruit and vegetables; eat fewer chips and cheeseburgers. But you have so many options these days that they can confuse you. Here are four simple tips that will make eating easier
while training is also an absolute must. As a rough guide, try to drink 500ml of water, diluted juice or a sports drink two hours before a run, and another 150ml just before you leave. During If you plan to run for less than an hour, plain water should
-trial performances of cyclists and significantly increased their power output. Try it Eat honey five minutes before a run for a steady supply of energy, or during races longer than 10K for a performance-boosting carb hit. Bananas This popular fruit will keep you
- part of a series in our 2009 Flora London Marathon build-up. On Friday April 17, we'll be welcoming Olympic athlete - and Lucozade Sport Super Six mentor - Liz Yelling into the forums between 1pm and 2pm to answer your last-minute race-week questions
-raising flour, 100g butter, 150g caster sugar, two eggs and a pinch of salt. Bake for 1-1½ hours until the bread is golden on top and a skewer comes out clean. Fresh muffins are also a great idea. Use wholemeal flour and add some fruit for fast-burning sugar
)Contact www.lucozade.com/sportContains 58.2kcal, 3.6g protein, 10.8g carbohydrate and 0.06g fat (per 100ml)Lucozade Sport Recovery Drink is specifically designed for recovery, and contains carbohydrate and protein in a 3:1 ratio. This is slightly lower than
and to replace fluid you've lost trhough sweat. The guidelines are: 1g of carbohydate per kg of body weight as soon as possible after exercise, plus 10-20 g of protein. As for fluid, drink according to the amount of weight you've lost. Monitor your urine colour
-clogging saturated fats.Plate it Aim for around 140-200g of lean meat, or the equivalent (one egg equals 30g of meat, protein-wise) a day. Having 85g of meat supplies 20-25g of protein (25 to 30 per cent of your daily needs). Trim away any visible fat, and grill
