carbohydrate per hour, which is well within these guidelines. Q. At what point in a race should I take my last gel? Is there a point when there’s not enough time left for the body to benefit from it? Pies and Salad A. It’s never too late, because it can
Q. I quite often 'refuel' with a coffee after a long run or ride. Is this doing me more harm than good, or is it an acceptable recovery drink?A. Restoring water and electrolyte balance is an essential part of the recovery process after any exercise
Q Im a new runner and Im very cautious about my diet. Is there a maximum amount of protein my body can absorb? I eat most of my daily protein (two cans of tuna) at dinner.A Your body has no problem absorbing virtually all the protein you eat in a
Q Since becoming a runner, Ive become very conscious of my diet. I am, however, confused over one fairly fundamental issue the recommendation that we should consume a minimum of five portions of fruit and vegetables each day. I eat at least five
Q A few years ago, I was diagnosed with anaemia. Eventually I was able to correct it, but now Im feeling anaemic again. Im not a vegetarian, but Im sure I need more iron. Can you recommend a diet that will give me enough?A It can be a challenge
Q. What is the best mix of protein, carbs and fats to eat the week before the marathon? Rob22A. The most important thing is to continue eating a well-balanced diet composed of carbohydrate (70%), protein (15%) and fat (15%). Aim to eat around 6
Q. Why should I bother with energy drinks? I know that I need to keep hydrated during training and racing, but isnt water good enough?A. As you run, two things happen: (1) you lose water as your body uses it to cool down and (2) you use muscle
Q. I know pasta's an old favourite, but is there an obvious choice for a meal the night before a race?A. The pre-race meal is a matter of individual choice and preference, but there are some factors to consider. The first important point is to eat
Q I do my long runs and races with a water bottle that fits around my hand. Is it true that long-term use of these can affect gait and cause injury?A You are right to be cautious about the use of a water bottle that fits around the hand. There
Q I know that healthy eating is nearly as important as training for runners. But are there any particular vitamins I need more of when Im training, and should I be taking them in supplement form?A Any regular exercise of a moderate to high
