it matter where the carbohydrates we eat come from? FINgersA. Healthy wholefood options are always your best bet - they have a high nutritional value and will give you a good blend of fast- and slow-release carbohydrates. Ideally, try to consume slow

of Sports Nutrition for Endurance Athletes (VeloPress, £16). Adding new foods to your diet re-energises a bored palate, she says, and provides a variety of nutrients your body needs to ramp up health and running performance. These substitutions for tried

't face eating before an early morning run. Just focus on refuelling afterwards with a meal packed with carbohydrates, protein and other nutrients to aid recovery.There are also several other breakfast benefits. Concentration, memory, stress levels

't stop there. Its amino acids act like recovery agents that refresh your body: after a muscle-ravaging session, protein rebuilds tissues and prepares them for more exertion. It also bolsters the immune system - our bodies require protein to make infection

is to add one mile (or five to 10 minutes) to each of your daily runs for three weeks; then back off for a recovery week. After your recovery week, continue to add miles (or time) in the same fashion. Go long A weekly long run burns more calories two ways

performance and recovery point of view, supplements are unnecessary for athletes eating a well-balanced diet. But there is fresh research almost weekly. Heather Nakamura, a registered dietician with a Masters degrees in Exercise Physiology and Nutrition, says

UAN: Article type:++add book link at top++ -->This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. A little zinc goes a long way. Though you have only about 2 grams of it in your body, zinc works in tandem

and nutrition. You'll need around 30-60g of carbohydrate per hour - one 330ml bottle of Lucozade Sport and a gel (or four Jelly Babies) provides roughly 50g carbohydrate. Q. Are dextrose sweets a good alternative to gels or Jelly Babies? Kate FA. Gels

needs. Here’s how to deal with the most common post-marathon ailments, how to combat the blues and, of course, top advice on when and how to resume running. Health and NutritionMuscle SorenessDelayed onset muscle soreness (DOMS) can begin eight or more

needs. Here’s how to deal with the most common post-marathon ailments, how to combat the blues and, of course, top advice on when and how to resume running. Health and NutritionMuscle SorenessDelayed onset muscle soreness (DOMS) can begin eight or more