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

.    It is advised that diabetics should consult a specialist before amending dietary intake. Sources: (Dieticians association of Australia 2005; American Diabetes association 2004)Don't miss our next live forum debate - part of a series in our 2010 Virgin

. To avoid cramps during your race, test your fuelling plan during a training run.During any endurance exercise, follow these guidelines for fluid and energy replacement:Drink 150-400ml of fluid for every 15-20 minutes of running.Consume 30-60g

- part of a series in our 2009 Flora London Marathon build-up. On Friday April 17, we'll be welcoming Olympic athlete - and Lucozade Sport Super Six mentor - Liz Yelling into the forums between 1pm and 2pm to answer your last-minute race-week questions

in cages on my handlebars, one with water and the other with 20 or so gels," says Richard McChesney, an Ironman veteran, "Every 15 minutes I have a sip from the gel bottle, then wash it down with some water from the other bottle." Gels work for Mc

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

and that there is an optimal window for ensuring maximum glycogen replenishment. FerrousFerretA. Here are some top tips:   1. Carbohydrate - about 1.2g per kg of body weight  (i.e. roughly 70g)   2. Protein - about 10-20g is enough (so that ratio is not far off)Good options

: granola or cereal oat bar; rice pudding; yoghurt with a handful of dried fruit; 1-2 slices of malt loaf; half a lean meat/low fat sandwich; rice cakes with banana and a drizzle of honey on top; breadsticks; a crumpet or if you really like your biscuits

: 2 x Isostar Fast Hydration Powder – one lemon, one orange flavour (worth £6.79 each)2 x Tube packs of Isostar Powertabs (lemon) (worth £3.29 each)1 x Isostar Drinking Flask 650ml (worth £2.99 each)1 x Isostar Drinking Flask 1000ml (worth £3.99 each

Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1