better with the chocolate milk drink recovery on my return. Although this is also designed as a fuelling meal replacement, it made an equally effective recovery drink and tasted like a real chocolate milkshake with only a fraction of the fat.

portions of breads, potatoes, pasta, rice, energy bars and cereals. It can be hard to achieve such high carb intakes from food alone and it is useful to consume drinks containing carbohydrates to further increase your intake. In recent years, dietary

, as is your oily fish (oily fish also has vitamins D in it).Recovery foods post-run can be a bowl of cereal and milk - it's perfect as a recovery food. It has the protein & carbs. Drink water for fluid replacement as salt from food will help with the fluid

millions of women and is common in new mothers (it also affects many female runners; see page 79 for more information). Drinking less fluid is not the answer, but a training regime such as the one here can address the problem in a few weeks. The pelvic