session, a loss of one kilogram (equivalent to one litre). If that person has consumed 750ml of fluid during the session the total fluid loss is 1,750ml, giving a net fluid deficit of 1,000ml. So you'd need to take in at least that much to replace fluid
and to replace fluid you've lost trhough sweat. The guidelines are: 1g of carbohydate per kg of body weight as soon as possible after exercise, plus 10-20 g of protein. As for fluid, drink according to the amount of weight you've lost. Monitor your urine colour
in the 30-60 minutes before training to ensure that youre properly hydrated before you start. Once youre running, sip 150-200ml every 15 minutes. If youre still thirsty afterwards, or failed to drink during the session, another 400-800ml may be required
foods, such as low-fat dairy products, eggs, lean meats, and beans, provide the additional nutrients that your body needs. Try including some of these foods in your daily diet.Liz Applegate, RW USA Nutrition Editor
for female runners to get their recommended daily intake of iron (18mg). Here are four strategies that should help:1. Eat lean red meat. Iron is absorbed better from animal sources than from vegetables, so try to eat two to four servings of lean red meat per
of Health and is the standard which most nutritionists encourage us to meet. Over the last 20 years or so, our consumption of fruit and vegetables has actually fallen steadily; so much so that the average adult consumes less than that amount in a week
-supplement which contains 100 per cent of the recommended daily intake of most vitamins and minerals. If nothing else, its a worthwhile insurance policy while youre training, and the fact that you think it is doing you some good can be a psychological boost
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’s no research evidence to link their...
➽ Gnocchi with tomato sauce or a little pesto➽ Salmon with rice or potatoes and some vegetablesHenrietta BaileyHenrietta Bailey is a nutritionist who works as part of the Pure Sports Medicine team (puresportsmed.com). She specialises in sports nutrition
and there are no side effects. Problems start to occur if excessive dosages are taken. The recommended dosage for Panax is 100mg standardised extract twice daily, two weeks on and two weeks off. The usual dosage of standardised extract for Siberian ginseng is 150-450mg
