."Milk is good for you, but there's a time and place for it," explains Robert Kunz, of endurance-specific sports nutrition company First Endurance. Here, we explain where and when dairy does your body good.Myth 1: Dairy helps you lose weightThe truth A clinical

small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim

of the most effective forms of carbohydrate to ingest just prior to exercise since it's easily digested and releases energy at a steady rate. Another study at the same university revealed that the sweet stuff significantly improved the time-trial

and Lucozade pouches if they were included as part of the water stations. However, I've decided to up my game and enter a marathon. The thing is, I just don't understand nutrition. What stuff should I be eating on the run? Talk to me like a seven

at the same time as the diarrhoea. If you get a clean bill of health, modify what and when you eat. Some race-day pointers:Avoid high-fibre foods the day before and the morning of a race.Try liquid pre-race meals.Give yourself two to four hours to digest your