sports nutritionists on the best way to carbo load. To ensure you start a race with as much stored glycogen as possible, aim to consume a diet high in carbs, protein, vitamins and minerals, combined with plenty of fluids for two to three days before

eating until bedtime.’ Maybe it was more than you wanted, but it’s not the end of the world. Move on. You’ll be far more successful on your path to weight loss.”Rule 2: Beef up your protein intakeProtein is essential for a healthy body: it builds muscle

You know fish is good for you. ‘It’s a rich source of protein and healthy fats,’ says sports dietitian and running coach Cassie Dimmick (achievingyourbest.net). But actually eating it is another matter, with one survey* finding that one in four

-leaved endive is rich in vitamin K and folate• Beans are an excellent source of fibreNutrition (per serving)Calories 220 Carbs 41gFibre 10gProtein 10gFat 4g 

has shown that the increases in aerobic enzymes (proteins that facilitate energy production) can be potentially greater when doing two bouts of exercise relatively close together. Every second run countsNow that you know what doubles can achieve