," he says. "I tried to cope on my own because that's the nature of the disorder: I don't feel comfortable around other people and I've always been the sort of person who tries to do everything on his own." Harmston turned to drink in an attempt
that with a boiled egg, vegetables and a glass of orange juice. I have sports drink and coffee before the start. The night before I have noodles because they're easy to digest and I go to bed as early as I can. For the few days before the race I try to eat
intervals at faster-than-marathon pace. "I figured if I got good at taking my drinks at this pace, it would come easy in the marathon," he says. Spence claimed the bronze medal.Alan Culpepper, another 2004 marathon qualifier, visited the Gatorade Sports
but you are probably best to stick to liquids while running and swimming to avoid stomach upsets. Ready-made isotonic sports drinks are perfect for the job but you could also try any of the handy drinks and snacks outlined in this table. Clever carb
, courtesy of sports nutritionist Nancy Clark. One day a week, go vegetarian Forsaking meat for just one day a week will introduce you to new, healthy foods; and over time you may even develop a hankering for vegetarian fare (which tends to be high in fibre
lead to low blood sodium levels," says Ingleby. "This makes it difficult to regulate the nervous system." That's why energy drinks contain sodium. Stay hydrated, and give the shaker a miss - but don't obsess about salt.In practice: Beans on toast
,000kcal (about 4.5kg) worth of food and drink mix; however, all but the smallest runners will need much more than that, says Ron Maughan, a sports nutrition professor at Loughborough University. For example, a 10st 10lbs racer requires 2,860kcal during a
Q. I’m vegetarian and am wondering if I should refuel with a protein drink after exercise? I know some nutritionists think we already eat enough protein but as a veggie I’m not sure I do.A. It is a common concern that vegetarian diets can be lacking
the Ironman.On race morning, don't rush your food. Eat breakfast at least three hours before the start. Sip water before the start rather than a sports drink as you may take in too many calories. Race morningDuring the race, eating too many solids without
-burning. So grab your favourite sports drink, put your feet up and read on at a comfortable pace.Why?Long runs give you endurance the ability to run further. Yet they can help 10K runners as well as marathoners. Long runs do several things. They
