undue stress on the liver and can hinder your recovery after intense runs. If you must drink, limit yourself to one or two units (one pint of ordinary strength lager), and have at least two alcohol-free days per week.

’t, then a recovery drink (basically a carbs-protein mix) may be helpful. – Eva MidsoleOr everyday carbohydrate-rich snacks can work just as wellJam sandwiches can be good during a run, so can malt loaf and Jaffa Cakes. I used to take mini Mars bars out

intake by 300 - 400kcal to provide more energy for training while still accommodating her weight loss goal. This could be achieved by adding in a small snack prior to training (such as a cereal bar and banana) and drinking 500ml sports drink during any

going for longer. It's also great if you're trying to lose weight as it keeps you feeling full. Fruit and fibre In other words, fresh fruit and foods that are packed with fibre. A recent study in the International Journal of Sport Nutrition and Exercise

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

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

on some carbohydrate before leaving the house. A banana and/or yoghurt will be easy to eat at this time, while a small glass of fruit juice will also help provide enough carbohydrate to fuel the run. Taking a sports drink with him will also help if eating

beverage (such as a sports drink) could help you recover faster. Another study, published in the journal Nutrition, found that a total of 10 milligrams of the supplement taken after exhaustive exercise such as a marathon could cut the risk of catching a

managing solutions as best you can.Q. How can I prevent the post-long-run munchies? The Evil PixieA. I'd recommend stretching things out - when you get home from your run, have a recovery drink, stretch and hit the shower. Then, 30 to 60 minutes later have

are the minimum for marathon training, (b) how often I should have repeat blood tests to check and (c) how long to continue with supplement?Also, how do you balance recovery with not gaining weight?  How do you balance sports drinks, gels and bars, as well