. For triathletes though, carbohydrate-rich foods are essential. New research shows that most people, including endurance athletes, easily meet their protein requirements and don't consciously need to eat more. You require around 1.2g to 1.4g of protein per kg

If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy

50-55 per cent of your calories from carbs you should half-fill your plate with vegetables, fruits and some whole grains.Sass says the rest should be made up as follows: 25-30 per cent from fats (olive oil, avocado and so on) and 15-20 per cent from

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 want to practise my nutrition for race day but my trainer says I should wait until a few weeks before the race so I get the maximum benefit - is he right?A. It's imperative that you experiment during training to find out what will work best

concentrated sugar solutions affect some runners. Taking an Imodium capsule about 15 minutes before the start of your race should cause no problems.Dr Roger HendersonDr Roger Henderson qualified from St Bartholomew's Hospital in 1985 and became a GP in 1990

early in the race. Continue to regularly drink small amounts. Most athletes can tolerate 200-300ml every 15-20 mins but this will vary with the intensity of the exercise. You are more likely to drink them if the drinks are cool, palatable and easily

, coffee reduces absorption of iron and immunity-boosting zinc, according to a study at the University of Lyon, France....your heartUpper: Coffee drinkers with little self-control can take heart: Harvard researchers tracked 128,000 people for 20 years

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

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