sense of satiety, so you'll feel less hungry. Carbs at night help you relax and prepare for a good night's sleep, while providing fuel for your next day's training.Find creative substitutes: When you prepare meals, modify the recipes to decrease fat

’re a first timer, I suggest you focus on finishing the race feeling good. The marathon can be a humbling distance, so be prepared for whatever the day, the weather and the course throw at you. Having an absolute time goal can be a recipe

of more than 500kcal otherwise you risk losing lean muscle and depleting your glycogen reserves, which will leave you feeling weak and unable to exercise hard. Undereating consistently when combined with regular intense exercise is a recipe for disaster

However long you've been swimming, and whether you're a nervous newbie or Ironman veteran, chances are you'll have questions. How can you improve your technique? What's the recipe for open water racing success? How can you trim down your times? Well

QuinoaWhy eat it? Often treated like wheat or oats, but actually a member of the spinach family, quinoa packs a bigger nutritional punch than standard grains. Identified as a food with ‘high nutritive value’ by the UN’s Food and Agriculture Organisation, its beneficial components...

, tinned tomatoes, herbs and spices, so you can throw together delicious, healthy  meals at the drop of a hat.Double upIt takes about the same time to make a double batch of a recipe such as bolognese sauce as it does a single batch. So make two and freeze

Food writer Pam Anderson suggests serving these spuds with roasted chicken to create a carb-and-protein packed recovery meal.Serves: 6 3 large potatoes, washed, dried, and pricked all over with a fork1/2 tsp olive oil, plus 3 tbso olive oil1/2 tsp salt1/4 tsp ground black pepper1...

’s best friend, but just like chums, you have to choose your carbs wisely. The Dos and Don'ts of Race Nutrition (non-subscriber preview)Tasty tips and easy recipes to help you plan your perfect race build-up diet.Nutrition FAQs Frequently-asked questions

for stress-free cooking - they can usually be cooked for longer than recipes suggest without turning to mush.Try this: Cinnamon-poached pears is a rich-tasting but healthy pudding for those with a sweet tooth. Add 150ml red grape juice, ½ tsp ground cinnamon

loss goals to preparing for a marathon, via the principles of healthy eating, what to keep in your ‘runner’s larder’ and easy food swaps to super-charge your diet. There’s also 109 foolproof recipes designed especially for runners – including delicious