. To avoid cramps during your race, test your fuelling plan during a training run.During any endurance exercise, follow these guidelines for fluid and energy replacement:Drink 150-400ml of fluid for every 15-20 minutes of running.Consume 30-60g
along the gorgeous-but-tough route, as well as a cream tea. This year's race on June 21 is already sold out, but if you're spitting feathers, these races also offer a winning combination of lovely scenery and beer:The Harvel 5 Kent, June 7
in bed breathing - a 70kg 25-year-old male may have a BMR of roughly 1500-1600 calories a day." Keeping track of the amount of calories you take in is important. "To maintain weight throughout an off-season you have to watch what you eat," says Suffredin
2 tbsp clear wild honey 1/2 tsp chopped pistachio nuts Bring water and milk to the boil. Stir in the oatmeal. Cook for 15 to 20 minutes, stirring occasionally. Meanwhile, cut bananas into chunky slices, put into a
Even though I’ve been reading up on hyponatremia for almost 20 years, I was surprised last April by The New England Journal of Medicine (NEJM). Five days before the Boston Marathon, it published research showing 13 per cent of the 2002 field might
- part of a series in our 2009 Flora London Marathon build-up. On Friday April 17, we'll be welcoming Olympic athlete - and Lucozade Sport Super Six mentor - Liz Yelling into the forums between 1pm and 2pm to answer your last-minute race-week questions
and Lucozade pouches if they were included as part of the water stations. However, I've decided to up my game and enter a marathon. The thing is, I just don't understand nutrition. What stuff should I be eating on the run? Talk to me like a seven-year
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
and that there is an optimal window for ensuring maximum glycogen replenishment. FerrousFerretA. Here are some top tips: 1. Carbohydrate - about 1.2g per kg of body weight (i.e. roughly 70g) 2. Protein - about 10-20g is enough (so that ratio is not far off)Good options
equal parts orange juice and water, plus a pinch of salt.Drink 100-200ml of an isotonic solution every 10-15 minutes; a standard 750ml bottle containing an isotonic drink should see most people through 50-75 minutes of training. You can have solid food
