and protein helps to restore glycogen levels most effectively. Based on this carbohydrate/protein formula, these three recovery drinks could boost your performance. High5 Protein Recovery – £16 for 1kg High5 emphasises that your body recovers far quicker

No food sources; glucosamine is produced in the body from glucose and glutamine Supports the health, flexibility and functions of the joints Inconclusive but promisingInformation obtained from: Runner's World archives, Boots, Solgar Vitamins, the British

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

of proteins, fats and carbohydrates Widely distributed in foods; potatoes; beef; fish; poultry; nuts; breakfast cereals Runners need more to meet their increased energy requirements Not enough evidence to prove that high doses can help to improve performance

. They're essential to your health, satisfy your cravings, and add to your energy supply Most nutrition experts suggest a diet of at least 20 per cent fat (along with 55 per cent carbohydrate, and 25 per cent protein. Decreased fat consumption can leave

help to prevent calcium deficiency and osteoporosis There is no evidence that extra calcium prevents osteoporosis; exercise - with adequate calcium intake - prevents bone loss. Runners who eat few or no dairy products may benefit from supplements

importance. Science in Sport have an isotonic gel that can be used without the need to wash it down with water and gives 25g of carbohydrate, which will get you through 20 mins or so of running. Marathon runners who take over five hours may consider taking

-free foods, they won’t gain weight. Not true. If you put away a whole bag of low-fat pretzels in one sitting, you’re consuming several hundred calories. Sure, most of them come from carbohydrate, but carbohydrate can be stored as fat, too. So can protein

and often Frequent snacking throughout the day is a sure way to avoid low blood sugar levels and tiredness by the time you get home for your run. Research shows that eating little and often is best for runners… as long as you’re eating the right things

the contour of the foot won almost unanimous praise from our testers. This latest shoe continued the line's impressive track record – the previous model, the Gel Kayano 14, was voted the International Editors' Choice 2008 by the staff of Runner's World's 14