. Don’t be afraid to stop and walk; a few seconds spent drinking properly will easily pay off in terms of performance. 10. Carbo-load for recovery Immediately after a race or a hard run it’s important to refuel your body with high-carbohydrate food
on their training. However, although we all know the dangers of drinking too much, moderate beer drinking may be better for us than we think.Here comes the science bit...Beer, like red wine, does have health benefits. The malt and hops used in both lager and bitter
're training in three disciplines, back to back.Change it: Prepare your recovery foods before you train so they're ready for you to eat when you most need them. Far from home? Pack a sandwich or an energy bar.Not drinking after bike trainingToo often
of sports drinks or gels, starting after 30 to 45 minutes of running. This will help him maintain his energy levels throughout the session. Recovery Nigel often eats a meal soon after training which will provide him with sufficient protein and carbohydrate
sodium during the race (for example, in the sports drinks on course). If you have a history of cramp or sweat heavily, then electrolyte gels may also be a sensible addition.Q. I'm feeling overwhelmed by all the nutrition advice out there. Would you
you up or satisfy your appetite so it's all too easy to passively over-consume calories. DON'T drink too much alcohol. It's high in calories, puts undue stress on the liver and can hinder your recovery after intense runs. If you must drink, limit
meal or having a recovery drink within 15 minutes of training which is excellent. Ideally your recovery meal or drink should contain both protein (approx 10g for someone of Sue’s size) and carbohydrate (approx 50g). Sue drinks chocolate milk which is a
and try to build up the quantity over time. If you tolerate liquids better after exercise, try a specially designed recovery drink - with a balance of carbohydrates, protein and essential nutrients - straight after exercise, followed by something like a
There’s no hotter issue in sports nutrition right now than the carbs versus carbs-plus-protein controversy. The battle pits scientist against scientist, small companies against behemoths, and new research against long-held beliefs. At one crucial
Q. I ran the Flora London Marathon last year and took gels every 45 minutes along with water and sports drinks when they were available. Is 45 minutes about right, or too frequent or infrequent? My feeling from last year was almost that I
