to promote muscle recovery and re-fill glycogen stores.DON'T over-indulge. Although you need to take on a lot of calories when you're training hard, the energy in/energy out equation still applies. You risk gaining weight and sapping your performance if you
, you can dramatically improve the nutritional quality of your diet. Next time you’re doing the weekly shop, try to make one healthy change in each aisle of the supermarket to improve your health as well as your running.Cereal thriller Breakfast cereals
sandwich.When eaten as a meal, your sandwich should provide a quarter of your calorie and nutritional needs. As a snack, your sandwich should provide a sixth of your needs. You may need two sandwiches (for a main meal) to make up your nutritional quota
to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy do's and don'ts to help get you started
food you’re already eating even better. Now, will it be mushrooms, fried onion rings...If you're a Runner's World UK magazine subscriber, you can see a full 10 sets of good-better-bests right here, including pre- and post-run nutrition. Otherwise, enjoy
they contain almost twice as much salt as salted peanuts (1.87g versus 1g per 100g). Muesli with a portion of fresh fruit makes a better choice. Oats and rye flakes are rich in cholesterol-lowering soluble fibre, naturally rich in B vitamins and iron
. There is one area of nutrition, though, where copying America might just be a good idea. Earlier this year the US Government updated its nutrition guidelines – the recommended daily amounts of staples such as sugars and fats. They based the new guidelines
Boost the nutritional quality of your diet – as well as your running performance – with these easy food swaps. SWAP: Apple FOR: Orange Oranges contain nine times more immune-boosting vitamin C than apples – each has more than 100 per cent
the monounsaturated fat, which helps maintain healthy cholesterol levels, says Leslie Bonci, author of Sport Nutrition for Coaches (Human Kinetics, £21). A study in the Journal of the American College of Nutrition found that eating almond butter for four weeks reduced
