'll warm you up and the sugary carbohydrate hit will provide all the energy you'll need to work hard. RECOVERYEating properly to promote recovery after a run is essential. The first hour after a workout is crucial – during this time, your body replenishes

helps replace sweat losses) and the carbohydrate (which will help maintain energy levels) they contain. The amount you consume should be dictated by your sweat loss - try not to lose more than 2% body weight from fluid losses. Recovery Sue is eating a

tuna). Protein intake Dan’s protein intake met his requirements but it was at the lower end of the range so could be increased slightly to maximise muscle recovery. Dan’s evening meal sometimes lacks a good protein source; cheese is often the main

in one instance, so this is not a real concern. Helen did choose good protein sources such as lean red meat, soya, dairy foods, fish and chicken. As her training volume increases, she may find it useful to combine protein and carbohydrate in a recovery

fish is 4 x 140g per week for males. Protein intake Rob eats protein-rich foods at each main meal but could boost his protein intake after long training sessions to enhance his recovery, particularly if he doesn't plan to eat a main meal straight away

Getty ImagesImbibing copious amounts of alcohol over the Christmas period is for many as venerable a festive tradition as scoffing mince pies or arguing over what to watch on telly. And runners, while more body conscious than most, like to kick back as much as anyone else. Unfort...

. To read the full article - including Gordon Ramsay's perfect pre-race dinner and Michel Roux Jnr's favourite recovery fuel - subscribe now. You'll even save 30 per cent on your annual subscription by doing so right here online. Race-morning breakfast

to promote muscle recovery and re-fill glycogen stores.DON'T over-indulge. Although you need to take on a lot of calories when you're training hard, the energy in/energy out equation still applies. You risk gaining weight and sapping your performance if you

release compared with carbs on their own. DON'T eat less on rest days you still need plenty of carbs and protein to promote muscle recovery and re-fill glycogen stores.DON'T over-indulge. Although you need to take on a lot of calories when you're training

for heart health.Swap Shop Olive oil spreads are rich in healthy monounsaturated fats and vitamin E, a powerful antioxidant that promotes muscle recovery after an intense run and reduces free radical damage.