UAN:249 Article type:RW+--You may know how to run, but what about the cocktail of spaghetti and sports drinks that puts the tiger in your tank? Here are some of the most frequently-asked questions about food – and how to use it to improve your

UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. You can find ginseng everywhere: in sports drinks, iced tea, herbal supplements, and energy gels. Used

UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Found abundantly in your muscles and blood plasma, the nonessential amino acid glutamine serves as fuel

more high-quality carbs for muscle fuel, vitamins such as vitamin C to help aid recovery from a tough workout, and minerals such as potassium and magnesium for healthy blood pressure and bones. Make it happenThink of your plate as a clock and allot 40

refuelling strategies for both types of morning exercisers:Early risersChoose high-carbohydrate foods that are low in fat and moderate in protein. Aim for about 400-800 calories, which will fuel your training without making you feel sluggish. Drink about half

Subscribers can see the full article here. If you'd like to subscribe, you can save 30% and get instant access hereForget energy bars, nutrient-enhanced drinks and other fortified foods. When it comes to fuel, ‘real’ foods, such as fruits

recovery from a tough workout, and minerals such as potassium and magnesium for healthy blood pressure and bones. Make it happenThink of your plate as a clock and allot 40 "minutes" of it to salad, steamed veg and fruits.Stuff sliced vegetables

and broccoli. Combine a vitamin C-rich food or drink with your iron source (such as a glass of orange juice with your breakfast cereal) to improve absorption. One caveat – don’t take supplements containing more than 15mg of iron, as too much can hamper zinc

for strong bones, which is great for your running, but animal milk, in particular, offers much more. Dairy food and drink supplies a runner’s hard-working muscles with an ample amount of protein to help speed recovery. But whey protein, the specific type