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

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

UAN:249 Article type:RW+--You may know how to run, but what about the cocktail of spaghetti and sports drinks that puts the tiger in your tank? Here are some of the most frequently-asked questions about food – and how to use it to improve your runningQ: I know carbo-loading work...

Q. What is the best mix of protein, carbs and fats to eat the week before the marathon? Rob22A. The most important thing is to continue eating a well-balanced diet composed of carbohydrate (70%), protein (15%) and fat (15%). Aim to eat around 6-9g of carbohydrate per kilogram...

If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy

Nutrition, like running, is pretty basic at its core: eat more fruit and vegetables; eat fewer chips and cheeseburgers. But you have so many options these days that they can confuse you. Here are four simple tips that will make eating easier

. “Sodium helps regulate the body’s fluid levels,” says Bob Seebohar, author of Nutrition Periodization for Endurance Athletes. The loss of salt is also connected to other running problems, such as cramping. So exactly how much salt should runners ingest

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

Ruth is a leading sports dietician and a member of the British Dietetic Association and Health Professional Council. She is also an advisor to Sportscotland's Institute of Sport, specialising in helping athletes of all levels prepare nutritionally

: your calorie and carbohydrate intake needs to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy