2 tbsp clear wild honey 1/2 tsp chopped pistachio nuts Bring water and milk to the boil. Stir in the oatmeal. Cook for 15 to 20 minutes, stirring occasionally. Meanwhile, cut bananas into chunky slices, put into a

before the marathon, and a larger meal before bed, which you are currently doing.The morning of the marathon some people have to get up extra early to eat (as much as four hours before) and then have something like a banana or sports drink as a snack 1-2

carbohydrate, 14g protein, 13g fat (of which 3.3g saturates), 5.7g fibre, 1.1g salt.Roasted vegetable and mozzarella wholemeal baps2–3 plum tomatoes, halvedred pepperyellow peppergreen pepper1 tablespoon (15ml) olive oil2 wholemeal baps25g reduced

. Another energy bar for runners who want something that tastes like a sweet.Contact Boots stores nationwideHigh Five Energy Bar – £1.10Weight 65g; Calories 211; Carbs 48.7g; Protein 2g; Fat 0.9g; Fibre 3.1g.Main Ingredients Mixed dried fruits, oats

'.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

medicine groups, which have generally advised endurance athletes to drink 600ml to 1,200ml per hour. This is more or less where things stood before the NEJM publication last spring. A trio of triggersAfter the NEJM article appeared on 14 April, I waited a

of your urine. University of Connecticut researchers found that urine colour correlated very accurately with hydration status. Pale yellow urine indicates you're within one per cent of optimal hydration. Try to drink one litre of water for every 1,000kcal