of the bar, which in turn slows down the fuel as it heads to your blood stream. Ideally, an energy bar should contain less than 5g of fibre, 4g or less of fat and 10g or less of protein. (A couple of the bars tested here are really recovery – rather than

will break 3:30. He has been a great host to the sub-4 thread and was an excellent person to coach - with the exception of the injuries! Gareth says: Andy openly admitted he was a nutritional novice when he started back in January but he was willing to give

known, is a persistent, unexplained dip in performance that continues even after you've had what you think is sufficient rest. The term 'overtraining' is, in truth, a little misleading - it's actually ineffective recovery and outside stresses that make

to be long periods between meals."RecoveryYou will probably gain a little weight no matter how careful you are, and nutritionists say that's fine and perhaps even beneficial in the long run. "The combination of winter and the off-season represents a threat

, and so on. Start with four to six reps, and work up to 10 by about two weeks before your goal marathon. Listen to your bodyHow much recovery time should you give yourself between reps in a speed session? Ask three coaches and they'll give you three

worldwide editions last November. Best Nutritional Product For Goodness ShakesFor Goodness Shakes has come a long way from its humble beginnings in a spare bedroom in Clapham in 2003. Designed as a sports drink that provides the right ratio of protein

At this moment, the chances are you have a dietary deficiency that's harming your health, hindering your recovery and holding you back in training. Even if you pop a multivitamin and get the recommended daily amount of vitamins and minerals, you

consume twice as much as they think they do.  Ellen Coleman, a dietician and one of the authors of Ultimate Sports Nutrition, lays part of the blame on the food industry, which has supersized almost everything. A 2005 study in the Journal of the American

that you could try is brisk walking up a hill. Hills provide a very good environment for high-intensity interval training, which involves short bursts of intense activity interspersed with recovery periods. High intensity exercise burns lots of calories, so

to the bowl of pasta you were planning for lunch. You don't need a nutritionist to tell you that refined, processed foods such as cakes, biscuits and pastries have little nutritional value, but many complex carbohydrates are also refined, which complicates