per kilogramme of body weight immediately after exercise in the first hour, and repeat each hour until normal eating patterns return. 4. Select carbohydrate-rich foods with a moderate or high GI, such as boiled potatoes or white rice. 5. Include

yourself before and after a session. (One kilogram of weight loss is equivalent to one litre of fluid.) Once you know your sweat loss you can prepare your fluid-replacement strategy for training and races.Pre-planningFor an event such as Ironman Nice ensure

eight times ‘one minute fast, two minutes slow’, to increase your running speed.With your particular problems, I suggest that you divide the year into three sections. Up to the end of February, aim mainly at weight loss, but start doing a weekly speed

and other processed foods. "The majority of supermarket foods are packaged junk," says sports nutritionist and exercise physiologist Tavis Piattoly.Some items also contain trans fats - the type you want to avoid. The sugar is also troublesome for weight loss

(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider

(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider

, and contain potent anti-tumour compounds called triterpenoids. Little wonder mushrooms have long been revered for their medicinal properties.CeleryIt's always been A low-calorie weight-loss standby, and a useful stick for scooping up peanut butter.It's also A

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

of your body weight during exercise through fluid loss may compromise performance. On the other hand, drinking too much may lead to the dangerous and potentially lethal condition of exercise-associated hyponatraemia (EAH).The Clinical Journal of Sports

be the first thing you notice. A loss of one to two per cent body weight (as water) can impair performance and decrease the intensity of, or shorten your training sessions. A moderate cycle of more than 90 minutes will use up your body's carbohydrate stores