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

One of the long-enduring and rarely questioned traditions associated with triathlon events of all kinds is the substantial pasta dinner the evening before race day. After all, who doesn't believe in the hearty, turbo-fuelling advantages of eating a

, 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

If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy

With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead