Q. I want to practise my nutrition for race day but my trainer says I should wait until a few weeks before the race so I get the maximum benefit - is he right?A. It's imperative that you experiment during training to find out what will work best

bones more quickly. So in addition to sound medical advice, choose the right combinations of foods to speed recovery and get back on track. Follow our slideshow to find out where to aim your trolley when you shop.Picture credit: Sue Tallon

'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