is the effect it will have on your digestive system and, as a knock-on effect, your sleep pattern. Ideally, you should allow three hours for a meal to digest before you turn in, but you have to work within the time frame available to you; wait 30-60 minutes so

these may cause digestive problems on race day. So, if you do opt for pasta, use a simple sauce.When it comes to your choice of drink, stick to water at the evening meal. Avoid coffee and tea, which contain caffeine and can therefore disrupt your sleep

, or grab a quick snack, can have a bearing on how we run, perform in an important business meeting and even how well we sleep. Don’t worry, though, you’re not going to have to make drastic changes to your diet. Just a few simple tweaks will make the good

, or grab a quick snack, can have a bearing on how we run, perform in an important business meeting and even how well we sleep. Don’t worry, though, you’re not going to have to make drastic changes to your diet. Just a few simple tweaks will make the good

are lethargy and a dizziness similar to that caused by low blood sugar. Your friends may say you look pale and you may feel exhausted all the time - even after a good night's sleep. If these symptoms sound familiar, ask your GP for a blood test to measure your

as better and as less rigorous compared with those who fast. That said, not everyone can eat before a morning run. If you’re the type of person who sleeps until the minute before you head out of the door, you might not be able to fit in the meal before

Is nutrition too complicated? These 10 simple commandments are guaranteed to make you healthier, fitter and faster1. Plan your diet Devise a sensible eating plan that you can stick to, which will suit your lifestyle. Don’t set yourself

the next day. How late you eat the night before isn't too big a concern, unless it affects your sleep patterns. Breakfast is the most important meal to time right.Q. How much water should I drink on the morning of the race? I want to drink enough water

and never back before midnight. I take a break in the afternoon and that’s when I train. It’s a tough balancing act and my biggest problem is not getting enough sleep to recuperate." But the Frenchman is a dedicated runner, and is convinced it helps him

. There is one area of nutrition, though, where copying America might just be a good idea. Earlier this year the US Government updated its nutrition guidelines – the recommended daily amounts of staples such as sugars and fats. They based the new guidelines