– and three sizes: 100g, 500g and 1,600g. 100g contains 350kcal, 26g protein, 59g carbohydrate and 1.3g fat.Contact www.scienceinsport.com; 01254 246 060

)Contact www.lucozade.com/sportContains 58.2kcal, 3.6g protein, 10.8g carbohydrate and 0.06g fat (per 100ml)Lucozade Sport Recovery Drink is specifically designed for recovery, and contains carbohydrate and protein in a 3:1 ratio. This is slightly lower than

session, a loss of one kilogram (equivalent to one litre). If that person has consumed 750ml of fluid during the session the total fluid loss is 1,750ml, giving a net fluid deficit of 1,000ml. So you'd need to take in at least that much to replace fluid

with a little protein: (eg High5 4:1) These products are still relatively rare but some research suggests that a little protein in a carbohydrate drink can improve performance on the run.Recovery drinks Post-run drinks usually contain around 70

. If your shoes feel uncomfortable, stop and refit them. A minute lost now could save you 15 miles of painful blistering later on.Miles 10-13 You have a stitch. Try holding some deep breaths for a few seconds before exhaling. Alternatively, stop running

. To avoid cramps during your race, test your fuelling plan during a training run.During any endurance exercise, follow these guidelines for fluid and energy replacement:Drink 150-400ml of fluid for every 15-20 minutes of running.Consume 30-60g

of carbohydrate refuelling throughout the day.10. Ensure a good variety of foods in the 24-hour recovery period to help support your immune system and protect you from oxidative stress caused by free radicals.11. Replace 150-200 per cent of fluid losses over a 2

that protein is important for soft-tissue repair, muscle regeneration and the creation of new proteins.Aim to consume 10-20g of protein immediately after training. Don't go overboard, though - excessive protein displaces carbohydrates and prevents adequate

to generate heat and you come home shivering.This is when a hot drink works wonders: it banishes the chill and can be an excellent post-ride recovery potion, delivering exactly what you need to recharge after a workout. Some choices are better than others

replenishment impairs muscle recovery. Plus, not drinking enough of the right fluids can lead to chronic mild dehydration, causing fatigue. Here's how to avoid some common dietary pitfalls.