solidly running for hours, you need the right recovery food for that session." Work your diet around your training with our guide to common post-run problems. Post-run You crave more fuel than you burnt Starving after only 20 minutes? The glycogen stores

and Lucozade pouches if they were included as part of the water stations. However, I've decided to up my game and enter a marathon. The thing is, I just don't understand nutrition. What stuff should I be eating on the run? Talk to me like a seven

Q. I quite often 'refuel' with a coffee after a long run or ride. Is this doing me more harm than good, or is it an acceptable recovery drink?A. Restoring water and electrolyte balance is an essential part of the recovery process after any exercise

with a little protein: (eg High5 4:1) These products are still relatively rare but some research suggests that a little protein in a carbohydrate drink can improve performance on the run.Recovery drinks Post-run drinks usually contain around 70

independent study, in the Journal of the American College of Nutrition, to show that dark chocolate allows the arteries to expand and carry more blood. RW magazine subscribers can see the article in full here. If you'd like to to subscribe and see them all

compared to two other sports-specific recovery drinks," says Dr Emma Stevenson, Lecturer in Sport and Exercise Nutrition at Northumbria University.On three separate days, nine male cyclists did an energy-depleting exercise session, followed by four hours

to spread this out during the day, including some at lunchtime and using a recovery shake. It would also be beneficial to Nigel to vary his protein sources - before, he mainly ate chicken. Including some red meat two to three times per week would double up

helps replace sweat losses) and the carbohydrate (which will help maintain energy levels) they contain. The amount you consume should be dictated by your sweat loss - try not to lose more than 2% body weight from fluid losses. Recovery Sue is eating a

a half) for women.There are also benefits linked to recovery from exercise, says nutritionist Kim Pearson (www.equilibria-health.co.uk). "Beer contains predominantly water and carbohydrate, both of which are essential in post-race recovery," she says

fish is 4 x 140g per week for males. Protein intake Rob eats protein-rich foods at each main meal but could boost his protein intake after long training sessions to enhance his recovery, particularly if he doesn't plan to eat a main meal straight away