Q Im fortunate enough to spend a lot of my time working, and therefore running, in hot and humid countries. Recently though Ive noticed that I appear to be losing excessive amounts of salt (evidenced by stains on kit/trainers). I usually take
to meet their demand; extra calcium may help to reduce the risk of stress fractures in female athletes with menstrual irregularitiesSodium Helps to control body fluid balance; involved in muscle and nerve functions Table salt; tinned vegetables; fish
and salt. Use the guide below – based on a 70kg runner who runs three hours per week (if you weigh more or use more calories, you will need more than these figures, if you weigh less or expend fewer calories you'll need less) – to check the label of your
Ingredients (serves 4)4 chicken breasts5 tbsp olive oil2 tsp cumin seeds, finely ground2 garlic cloves, crushedSalt and freshly ground black pepper400g wild rice, or white and wild rice mixed500g cooked beetroot, chopped into chunks1 bunch spring
nor butter in this recipe, there's no need for any guilt!Serves 9Time spent in the kitchen: 45 minutesThis cake keeps for a week wrapped in cling film.Ingredients:100g plain flour, 120g ground almonds, ¼ tsp salt, 1 tsp baking powder, 1 tsp
, cut into quarters2 courgettes, cut into 3cm rounds and halved down the middle1 red onion, cut into 3cm piecesVegetable rub Salt and freshly ground black pepperhalf tbsp chilli powder1 tsp sea salt1 tbsp dried orange rindBasque-style green sauce 6
With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead
drink containing electrolytes (body salts). High-intensity training and long, slow runs can even be improved by using a carbohydrate-based energy drink during and after the session. Aim for 400-700ml of energy drink per hour of exercise. Drink 400ml
Here's a quick guide to the different types of sports drinkEnergy drinks with electrolytes: the most common, all-round energy drinks. Electrolytes (sodium and potassium) replace the salts lost in sweat and help to reduce cramping, among other things
, you can dramatically improve the nutritional quality of your diet. Next time you’re doing the weekly shop, try to make one healthy change in each aisle of the supermarket to improve your health as well as your running.Cereal thriller Breakfast cereals
