Q. I want to practise my nutrition for race day but my trainer says I should wait until a few weeks before the race so I get the maximum benefit - is he right?A. It's imperative that you experiment during training to find out what will work best

'.But despite all the hours of putting left after right, if you're not prepared to provide your body with the fuel it needs along the way to the finish line, you won't get there half as quickly as you'd planned. A race nutrition strategy is as important to your

'.But despite all the hours of putting left after right, if you're not prepared to provide your body with the fuel it needs along the way to the finish line, you won't get there half as quickly as you'd planned. A race nutrition strategy is as important to your

at Sports-Nutritionist.com. "Then you need to take in foods that give you the fuel to perform your best." Here's how. Calories are based on a 68kg athlete.Picture credit: Sue TallowEasy Spin or RunCalories: 200 to 300 Time before: 30-45 minutesStrategy

Running a marathon, whether for the first time or as an experienced athlete, is a huge challenge and getting a suitable nutrition and fuelling strategy is often the one subject that troubles runners the most.Ensuring your body is stocked up

hydration strategy. Other factors that affect sweat loss include the type of activity and the intensity of exercise.It's not possible to prescribe a fluid- replacement plan to meet everyone's needs but an easy way to estimate your needs is by weighing

and weight management are all aided by eating early in the day. We know how easy it can be to skip this crucial meal, so we've brought together all our refuelling strategies and delicious recipe ideas. Now there's no excuse not to enjoy your morning food fix

secondly, endurance work – those long, slow, steady runs you do once a week or so.’ Use this guide to find the perfect formula for each.Read up on the best strategies to recover from inflammation, fluid loss, muscles tears and more in the full article

Eberle. Neither is a good strategy, because undereating in the morning usually leads to increased calorie consumption later in the day. Also, eating breakfast replenishes your liver's glycogen stores, which typically dip while you're asleep. An ample

for female runners to get their recommended daily intake of iron (18mg). Here are four strategies that should help:1. Eat lean red meat. Iron is absorbed better from animal sources than from vegetables, so try to eat two to four servings of lean red meat per