to rehydrate as it will stimulate your desire to drink - sodium-containing foods enhance fluid retention. If you are eating, aim for foods that have a moderate to high glycaemic index, such as boiled potatoes, couscous and white rice, rather than low

. Fish is such a quality protein. It has very little unsaturated fat; I would recommend that people eat fish at least three or four times per week," says Currell.So sushi is a great option. Also go for boiled rice as opposed to fried, which has a higher

on). If you struggling to keep weight on or are training intensely, you could add a further snack to this, such as a rice pudding, a cereal bar or sports bar. Also have some fluid.  Lunch: Sandwich with a lean filling with fruit and low fat yoghurt

, potatoesVitamin B6   Function: Protein metabolism Sources: Fish, chicken, brown rice, eggsVitamin B7 (biotin)    Function: Cell growth, energy metabolism Sources: Liver, egg yolksVitamin B12   Function: Making red blood cells, maintaining nervous system

than usual in the last three days before the race,” says Tichenal. About 60 to 70 per cent of your calories should come from carbohydrate sources. Pasta, potatoes, rice, cereals and fruit are healthy choices, but even fizzy drinks and sweets do the job

oil in and set aside. Skewer veggies and grill on all sides. Serve over a bed of steamed brown rice and drizzle sauce over the veggies. Makes eight skewers. Per serving (serves four) Calories: 220Fat: 11g Carbs: 29g Protein: 7gRule 2: Eat meat

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such as pitta bread with tuna and salad, low fat yoghurt and fruit, plus extra fruit to snack on; dinner: rice or pasta with vegetable and meat or fish, plus lots of water all day long. Crisps, chocolate and takeaways are a once-a-week treat.TYPICAL TRAINING: a

the age of 18 are advised against marathon running. Dr Stephen Rice, a Professor of Paediatrics from New Jersey, emphasises that children are not small adults. While children's anatomy and physiology are developing, they aren't fully mature, so

-year-old, this is all new territory for me. Thank you! " – Mouse.Your best answersStock up on carbs beforehandBefore an endurance run I always build my glycogen stores by packing in the carbs for two days before - brown pasta, brown rice, potatoes, whole cereals