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

or race. Calories: 72kcal per 100g of low-fat cottage cheeseDried apricots Why they’re good: These chewy little morsels are low in fat and high in carbohydrate, and provide a decent amount of vitamin A, fibre and potassium. When they’re good: Any time

of your urine. University of Connecticut researchers found that urine colour correlated very accurately with hydration status. Pale yellow urine indicates you're within one per cent of optimal hydration. Try to drink one litre of water for every 1,000kcal

it simple: keep a two-litre water bottle on your desk, and ensure that you drain it by the end of your work day. (Then request a desk closer to the toilets.) The full series: Training, Nutrition, Racing and Speedwork, Gear, GymPlus: Ten Things You Don

're not getting enough omega-3s," says Leslie Bonci, one of the authors of Total Fitness for Women."What do we athletes do instead? We go straight for anti-inflammatories like ibuprofen. What we should be doing is aiming for 1,000g to 2,000mg of omega-3 a day

Ingredients (serves 4)1 large onion, roughly chopped2-3 cloves garlic, peeled and sliced2 cm piece fresh ginger, roughly chopped2 tbsp vegetable oil 200g yellow split peas200g Tenderstem broccoli, sliced in 3cm piecesSmall bunch coriander, roughly

/gas 6. Heat a griddle pan until it's really hot and sear the chicken on both sides. Transfer to a baking sheet and finish cooking the chicken in the oven - depending on the thickness, it should take 10-15 minutes. You can also cook it on a barbecue.6

15 to 20 minutes after your workout. Don’t dilly dally.Having won the post-training skirmish, John Ivy moved into the big war zone. In 2003, he published a performance study that argued for C+P while you exercise. He gave his subjects a three

specify not just how many servings of carbohydrates you should be eating every day, but also what type of carbs each serving should consist of. The guidelines recommend an average of 150g of carbohydrate per day (based on a 2,000kcal-per-day diet) and call

. These simple carbohydrates are a great source of energy - in fact, honey was even used by runners in the Olympic Games in ancient Greece in as an energy source.A blend of natural sugars (80%), water (18%), and minerals, vitamins, pollen and protein (2%), honey