; simple carbohydrates (such as white bread or refined pasta), 30 minutes; complex carbs (such as wholegrain bread or brown rice) and light protein (such as yoghurt or eggs) 60 minutes; and heavy protein (such as meat or fish), up to two hours. If you
performance, says Dr Leslie Bonci, a nutrition expert. In a recent study, researchers at Vanderbilt University in the United States had athletes consume carbs and protein immediately after exercise or three hours later. Protein synthesis was three times
, protein, fats and minerals? Are you eating enough carbohydrate on race days (in easily digestible form if necessary), as well as keeping properly hydrated?My final point for you to ponder is that there is a danger in becoming obsessed with times and
Hard Training Q&AsTRAINING GENERAL• Do I need to take an "easy week" when my average mileage isn’t that high? • Should you try and break through ‘the wall’ in training? • Is it just the cold weather, or am I getting fitter? • How do I overcome
worldwide editions last November. Best Nutritional Product For Goodness ShakesFor Goodness Shakes has come a long way from its humble beginnings in a spare bedroom in Clapham in 2003. Designed as a sports drink that provides the right ratio of protein
good regular protein and carbs for fuel. – PhilPubTake some Love Hearts on your training run. You'll wonder how you ever got on without them. – pugheaven Kendal Mint Cake. Zero fat and essential on the long runs. – emmilou Moo Milk Toffee Banoffee
mileage weeks improve your recovery by focusing on taking in carbohydrates and protein after a long run. Carbohydrates are most important to get on board first; there is a longer window for protein – within two hours of the run. When you come down
to increase your carb intake. Go for low-fat, high-carb meals with a small amount of protein. Don’t include too many pulses, broccoli or high-fibre foods. If you’re in a restaurant, pick something familiar and stay away from undercooked meat, salads and fish
on – especially recovery nutrition, making sure I have enough protein and carbohydrate. I eat barrow-loads of oranges, get loads of sleep and obsess about hand washing and using alcohol hand-rubs! So, far it's working... Forcing yourself to cut back on training
, making you feel a little better.DietStick to your normal diet. Don't try anything new, but perhaps eat more carbs and less protein in the final 36 hours before the race. Don't comfort eat! You need extra energy, but not from junk food.Eat your last big
