. To read the full article - including Gordon Ramsay's perfect pre-race dinner and Michel Roux Jnr's favourite recovery fuel - subscribe now. You'll even save 30 per cent on your annual subscription by doing so right here online. Race-morning breakfast

Post-race recovery - Protein-rich broth From 3:13 marathon runner Michel Roux Jr "This delicious and easy recipe is ideal for after a race," says Michel Roux, 47, chef at Le Gavroche and author of The Marathon Chef (£8.99, www.amazon.co.uk). "It

that you have a goody bag at the end of the race that contains snacks you enjoy. The aim is to have approximately 50-100 grams of carbohydrate within 30 minutes of finishing exercise and for efficient glycogen refuelling, the aim is then to continue to eat

that results in sweat loss and there are far better post-workout beverage choices than a coffee.  I tend to favour natural options such as Coconut Water or Cherry Active. For example Cherry Active contains natural compounds (anthocyanins and superoxide

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

There’s no hotter issue in sports nutrition right now than the carbs versus carbs-plus-protein controversy. The battle pits scientist against scientist, small companies against behemoths, and new research against long-held beliefs. At one crucial

snacking is in. Actually it’s not even called snacking any more – it’s called ‘grazing’, and nutrition experts now believe that grazing on five smaller meals throughout the day is better than eating three big ones.Why should this be? It’s mainly because a

of the body's natural mineral resources will have been sweated out. Of those lost, the most valuable are sodium, potassium, magnesium and calcium, known as electrolytes. Replacing these electrolytes will help regulate muscle contraction and stave off post-race

going for longer. It's also great if you're trying to lose weight as it keeps you feeling full. Fruit and fibre In other words, fresh fruit and foods that are packed with fibre. A recent study in the International Journal of Sport Nutrition and Exercise

sodium during the race (for example, in the sports drinks on course). If you have a history of cramp or sweat heavily, then electrolyte gels may also be a sensible addition.Q. I'm feeling overwhelmed by all the nutrition advice out there. Would you