drinks around 1800ml water per day, as well as four mugs of coffee. A good simple test of hydration status is to check your urine: it should be pale yellow, otherwise an increase in your fluid intake would be advisable. Rob does drink during training
_lovely_gorgeousA. You don't have to use anything but energy products can be really beneficial. The marathon is an immense challange that will really test your resolve. Covering the distance relies heavily on carbohydrate but the body can only store about 2000kcal
than dried, for greater levels of antioxidants.Boost porridgeAdd wild blueberriesWhen researchers from Cornell University in New York tested 25 varieties of fruit, they discovered that wild blueberries contain the most antioxidants - more so than
to hydration in your training to establish a strategy that works for you and remember: you're an experiment of one.Exactly how much is enough?So how do you know if you're hydrated before you start a run? The easiest, most practical test is to check the colour
If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy
brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still
, two cloves and a teaspoon of honey to a small pan. Add two cored and quartered pears and poach gently for 20 minutes or so. When soft (test for doneness with a skewer) serve with Greek yoghurt.Buy: Go for pears that are undamaged and brightly coloured
Ruth is a leading sports dietician and a member of the British Dietetic Association and Health Professional Council. She is also an advisor to Sportscotland's Institute of Sport, specialising in helping athletes of all levels prepare nutritionally
an about-turn, eschewing starches and relying instead on vegetables, fruits and lean meats as fuel.Consider what follows as a challenge to the ideas about nutrition you've been exposed to for years. Follow the advice and you'll stay lean and strong
