."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

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 minutes

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

more than 10 miles. It’s got loads more salt (and less sugar) than the other drinks. Chocolate milk is a good recovery drink and possibly a bag of crisps or something salty if it was hot, followed by a meal within an hour. All trial and error though, so

. To avoid cramps during your race, test your fuelling plan during a training run.During any endurance exercise, follow these guidelines for fluid and energy replacement:Drink 150-400ml of fluid for every 15-20 minutes of running.Consume 30-60g