bananas 1 tsp brown sugar 2 tbsp clear wild honey 1/2 tsp chopped pistachio nuts Bring water and milk to the boil. Stir in the oatmeal. Cook for 15 to 20 minutes, stirring occasionally
GETTY IMAGESWe all know that a healthy diet is a balancing act of carbs, proteins and fats. But there's one factor runners often neglect, warns sports nutritionist Becky Stevenson (proactivate.co.uk): "Whether you've done an easy 20 minutes or been
of diabetes and heart disease. But if they don't shake up their diet from time to time, they could develop a nutrient deficiency.Eat smarter: Make frequent substitutions to your diet, says Monique Ryan, author of Sports Nutrition for Endurance Athletes (£16
light, pre-run snack to work.Remember the following three points as you run:1) Timing Eat one to four hours before your run to allow enough time to food to leave your stomach.2) Quantity Eat 100-400 calories, depending upon your body size and what you
2 tbsp clear wild honey 1/2 tsp chopped pistachio nuts Bring water and milk to the boil. Stir in the oatmeal. Cook for 15 to 20 minutes, stirring occasionally. Meanwhile, cut bananas into chunky slices, put into a
Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1
intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 341g (4.7g/kg) 7-8g/kg/day (511 - 584g) Protein 139g 1.9g/kg) 1.2-1.6g/kg/day (88-117g) Fat 89g
:30 Height: 1.52m Current Weight: 46.7kg Sue's Profile | Sue's Training ThreadAn Example Training WeekDay 1 11.45am 52-minute steady run (75% MHR) Day 2 9.30pm 30 minutes core stability work Day 3 5.30pm 50-minute steady run (75% MHR
Nutrient Average daily intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 291g (3.8g/kg) 7-8g/kg/day (539 - 616g) Protein 99g 1.3g/kg) 1.2-1.6g/kg/day (92-123g
