Is nutrition too complicated? These 10 simple commandments are guaranteed to make you healthier, fitter and faster1. Plan your diet Devise a sensible eating plan that you can stick to, which will suit your lifestyle. Don’t set yourself
burns about 100 per cent more calories than usual when it's trying to repair an injury. "It's important that you feed your body what it needs to mend," says Dr Liz Applegate, author of Nutrition Basics for Better Performance. She recommends boosting
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. First, there's the 100kcal
temperature will drop after a run. The colder you are, the harder it is for blood to get to your muscles.Take A DipBoth ice baths and a relaxing hot tub can have recovery benefits. A quick cold dip immediately after your run will improve your circulation
still enhance recovery. You also have sensors in the mouth that can give you an instant lift by taking in carbohydrate. In terms of functional benefit for the race itself though, I would suggest taking your last gel around 30 minutes before you plan
'll burn out. There are lots of things you can do to prepare yourself for the next day's training. These include recovery shakes, nutritional supplements, compression tights, elevation, cold baths and sports massage - these all aid recovery. And remember
that the aromatic herb has up to 20 times more antioxidants than other herbs. "Antioxidants help to minimise soreness and improve recovery," says Kimball. "Plus, punching up the flavour with herbs means you can cut back on salt and fat."Eat smart: Buy fresh
Lynn Clay from Maxifuel is a sports scientist, nutrition consultant and freelance journalist with eight years' experience in the nutrition industry. She’s a former AAA gold medallist runner, a keen cyclist and she’s competing in Ironman Austria
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
'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
