before the marathon, and a larger meal before bed, which you are currently doing.The morning of the marathon some people have to get up extra early to eat (as much as four hours before) and then have something like a banana or sports drink as a snack 1

run at marathon pace too - if you keep your other runs shorter still, you should be fighting fit for the marathon.Q. I did a local 20-mile road race, but although it advertised plenty of drinks stations these were only stocked with water. I hadn

than the riders with the traditional sports drink,” he says. “And yet they performed just as well with fewer carbs. To me, that means something is going on with the protein that’s allowing them to use it as an energy source.”The verdict...As runners

at the start of a run - dehydration will affect your performance and can trigger bowel symptoms such as cramps and diarrhoea. Avoid caffeine for 24 hours before a race because this can irritate the gut, and consider changing your sports drink; highly

if running 10 miles or further but ideally he should drink fluid if training for longer than 30 minutes. For sessions lasting longer than 60 minutes, Rob would benefit from a sports drink providing carbohydrate and sodium.RecoveryRob usually eats a meal after

worldwide editions last November. Best Nutritional Product For Goodness ShakesFor Goodness Shakes has come a long way from its humble beginnings in a spare bedroom in Clapham in 2003. Designed as a sports drink that provides the right ratio of protein

, but they should be consumed during the race, too. Carbohydrate drinks can help you to perform at a higher level whenever your exercise lasts longer than about an hour.To get carbohydrates into your body during the race, you can use sports drinks or prepare your

going for longer. It's also great if you're trying to lose weight as it keeps you feeling full. Fruit and fibre In other words, fresh fruit and foods that are packed with fibre. A recent study in the International Journal of Sport Nutrition and Exercise

.Try to replace lost energy. Your Body can only hold about 18 miles-worth of readily accessible energy. After that, you’ll be running on empty – and that’s when you hit the wall. If you’ve practised with Lucozade Sport, pick it up at the special drinks stations

products on the marketI manage about 300-500ml sports drink in a marathon and maybe a few sweets. Some energy gels have to be taken with water, others can be tolerated without. In theory you also need to eat within 20 minutes of a long run - if you can