. 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

-clogging saturated fats.Plate it Aim for around 140-200g of lean meat, or the equivalent (one egg equals 30g of meat, protein-wise) a day. Having 85g of meat supplies 20-25g of protein (25 to 30 per cent of your daily needs). Trim away any visible fat, and grill

extra-virgin olive oil 2 peeled, coarsely chopped medium yellow onions 120ml (half a glass) dry white wine 235ml water 235ml chicken stock 1 140g tin of tomato purée 1 tbsp fresh oregano, chopped Boil water with some sea salt and set aside. Mix

two 80g portions of fruit and 2 1/2 120g portions of vegetables for a 2,000kcal diet, and more for greater calorie intakes. One portion of fruit equals one apple, banana, orange, peach or pear or three plums or eight strawberries. One portion

servings of fruit and three servings of vegetables per day.The new rule Eat two 80g portions of fruit and 2 1/2 120g portions of vegetables for a 2,000kcal diet, and more for greater calorie intakes. One portion of fruit equals one apple, banana, orange

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

cold in half.My recommendation: Take 5 to 20 grams after endurance exercise such as a 4-hour bike ride or 2-hour run. This supplement is no substitute for rest and a proper recovery diet, however.

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. Every part of your body contains protein, from your muscles and blood and immune cells to your tendons

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. A little zinc goes a long way. Though you have only about 2 grams of it in your body, zinc works in tandem

recovery from injuries and infections, so eat high-quality sources, such as lean meat, soya beans (in the form of soya milk or tofu), fish and low-fat dairy products. Each day, try to have 150-180g of lean meat or two to three servings of soya products