light, pre-run snack to work.Remember the following three points as you run:1) Timing Eat one to four hours before your run to allow enough time to food to leave your stomach.2) Quantity Eat 100-400 calories, depending upon your body size and what you

GETTY IMAGES The possibility of shaving a few seconds off a personal best, or running further than we ever thought we could, can lead us towards ever more inventive ways to train. But what

strategy can push 20 per cent harder near the end of rigorous exercise than those who don't eat before they start.Try this: A bowl of porridge, one slice of toast with a tablespoon of nut butter, 200g of yoghurt and glass of orange juice. Have a gel, a

Ingredients (serves 4)• 1 litre chicken or vegetable stock• 100g butter• 1 large onion• 1 bay leaf• 350g Arborio or Carnaroli risotto rice• 200ml dry white wine such as Verdicchio• 100g goats’ cheese – diced, plus four slices of goat's cheese

-raising flour, 100g butter, 150g caster sugar, two eggs and a pinch of salt. Bake for 1-1½ hours until the bread is golden on top and a skewer comes out clean. Fresh muffins are also a great idea. Use wholemeal flour and add some fruit for fast-burning sugar

in bed breathing - a 70kg 25-year-old male may have a BMR of roughly 1500-1600 calories a day." Keeping track of the amount of calories you take in is important. "To maintain weight throughout an off-season you have to watch what you eat," says Suffredin

-fighting white blood cells.Daily IntakeTriathletes should consume a daily dose of 1g of protein per 1kg of body weight. Eat 15-25g of that during recovery, within an hour of finishing a ride or run. And always target lean sources. "Skip the animal proteins

and expenditure of energy. Carbohydrates and protein each contain four calories per gram and fat contains nine. A Double Whopper with Cheese contains 1,070 calories. But a 60-minute 10K run will burn 850 calories, so hold the mayo on that burger. It’s simple

Gather ten runners and ask them what carbs you should be eating, and you're likely to get ten different answers. Our bodies and training plans are all different - but a few simple principles remain the same.Eating the right thing at the right time

of carbohydrate refuelling throughout the day.10. Ensure a good variety of foods in the 24-hour recovery period to help support your immune system and protect you from oxidative stress caused by free radicals.11. Replace 150-200 per cent of fluid losses over a 2