out at around 1,500kcal from carbohydrate per day for most women and 1,800kcal for men. However, during the carb-loading period aim to up your carbohydrate intake to 8-10g per kilogram of body weight (Anita Bean, The Complete Guide to Sports Nutrition

needed: 10 to 12 servings a day of water or other fluids such as fruit juice or sports drink.VegetablesExercise makes you breathe hard; the harder you breathe, the more oxygen your lungs suck in. And while you need oxygen to sustain life, this gas tends

of Dayton in Ohio put this theory to the test with a group of trained cyclists. On two separate occasions, cyclists worked out for an hour while they drank either a high-carbohydrate beverage similar to a sports drink or the same beverage with added chromium

- and save 40 calories or more. Snack on an apple rather than crisps: a study published in Nutrition found that people who snacked daily on apples and pears, and made no other dietary changes for 12 weeks, lost an average of 1.2kg. "Eating more fruit

to a fast recovery. (Some of the sections are geared towards the London Marathon, but you can carry the principles anywhere.)MondayMind Focus on miles 1-5 of the Marathon. Prepare for taking anywhere from 2-10 minutes to cross the start line

and seaweed provide natural obstacles aplenty in this fun seaside caper.  Leave your iPod at home and allow the crashing of the waves to set your running rhythm during this wet and wild event. Enter online now.Cross Bay Challenge 2011 13.1 (Cumbria, July 24

like a Hobbit."Bedgebury Forest Estate, May 12Bedgebury National Pinetum and forest is one of the premier forest locations in the southeast of England. With nearly 10,000 trees and shrubs, the Pinetum is the most complete collection of temperate

in the August 2006 issue of the International Journal of Sport Nutrition and Exercise Metabolism, experienced cyclists performed 3.1 per cent better in a 30K time trial after six weeks of FRS supplementation than after a placebo drink. That's not the only

and correct level of blood glucose under different conditions is essential. When we eat or drink anything, the levels of the hormone insulin in the blood increases to help channel the absorbed fats and carbohydrates into cells where they can be metabolised

, which is not protected by digestive secretions, causing some people to feel nauseous. Experiment with the timing, quantity and type of food you eat before training.Here are some rough stomach clearance rates: fruit, 15-30 minutes; vegetables, 30 minutes