.maximuscle.comContains 59kcal, 10g protein, 11.6g carbohydrate and 0.2g fat (per 100ml)Maximuscle might be better known for its drums of protein powder, but in addition to its recovery powder Recovermax, it has moved on to individual ready-mixed drinks with Maxi-Milk. A

hard session with an easy recovery run or some cross-training the next day too. Non-strenuous exercise will encourage the delivery of oxygen and nutrients to tired muscles. Drink UpReplacing fluid lost through training is key to effective hydration. Aim

mornings with a hot drink. Green TeaSwap your milky cuppa for an invigorating cup of antioxidant-packed green tea (you can add a dollop of honey if it seems bitter). If you suffer from tummy troubles, this is the one for you. Green tea has also been shown

sucking up energy gels and drinks - if your overall diet is high in carbohydrate (60-70 per cent of your diet) you'll enjoy better endurance. It's good to know what kind of carbs to eat when, and the GI Index can help work this out. The GI Index ranks

handy. We're not suggesting you become time-obsessed (leave the watch at home for leisurely recovery runs and long, slow sessions), but once you've passed those early months, structured speedwork sessions and carefully paced racing are a surefire recipe