needs with a familiar high-energy sports drink. And everyone should drink a pint of liquid as soon as they get up, and sip little and often until 30 minutes before the start.It’s cold and wet outside You’ll have to put your kit-bag on the baggage bus

UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. You can find ginseng everywhere: in sports drinks, iced tea, herbal supplements, and energy gels. Used

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

and try to build up the quantity over time. If you tolerate liquids better after exercise, try a specially designed recovery drink - with a balance of carbohydrates, protein and essential nutrients - straight after exercise, followed by something like a

Recovery activity 0-10 minutes Walk slowly. "It prevents blood from pooling in your legs, which can cause light-headedness," says Janet Hamilton, author of Running Strong & Injury Free. 10-15 minutes Drink 250-500ml of sports drink

evaporation, in the form of sweat, to cool us down. "Our circulatory system is like a radiator to dissipate heat," says Dr Dominic Micklewright, a sport and performance expert at the British Association of Sports and Exercise Sciences. Sweat is mostly water

that provide the full spectrum of amino acids necessary for rebuilding muscle cells. In fact, several studies have shown that milk's blend of protein, carbohydrates and electrolytes (such as potassium and magnesium) make it as effective as a sports drink

beverage (such as a sports drink) could help you recover faster. Another study, published in the journal Nutrition, found that a total of 10 milligrams of the supplement taken after exhaustive exercise such as a marathon could cut the risk of catching a

Head torches - any ideas?Running log software - any tips?Training logs - PC and paper SPORTS NUTRITIONRW TEST REPORT - Behind The Bars (17 Energy Bars) - Apr 03 ACCESSORIESInjury/strengtheningNose strips - do they work?Powerbreathe - anyone tried one

drinks because I thought they were keeping me awake, but it's not made much difference. I think it's to do with endorphins, but I'm not sure what to do about it. Any advice, folks?" – highySend us your answers and experiences by email, including your RW