What to eat

  • Defend yourself!

    Defend yourself!

    8th December 2015

    If you’re striving for a new PB then avoiding the lurgy could be your biggest training asset. Andrew Hamilton looks at what the very latest research says about nutrition and immunity. In a carefully-crafted training programme where you’re looking for incremental gains in performance,…

  • Breakfast Of Champions

    Breakfast Of Champions

    3rd December 2015

    Nutella, smoothies, doughnuts and a whole load of oats, welcome to the weird and wonderful day starting meals of some of the greatest endurance athletes The importance of starting your early endurance sessions with an energy boosting meal is well established and research…

  • Dose up on D

    Dose up on D

    27th November 2015

    The majority of athletes are deficient in vitamin D, which is vital for sporting performance. Taking the right dose of vitamin D has the capacity to dramatically improve sporting performance, according to a new study. The research indicates that appropriate vitamin D supplementation can increase…

  • Vegetarian Endurance Nutrition

    Vegetarian Endurance Nutrition

    19th November 2015

    Get the most out of your vegetarian diet and training. Find out what foods you should be eating more of and why. If you’re a vegetarian endurance athlete it can be hard to get the quantity of carbohydrates, fats and protein, the calories and…

  • Using tea on the go

    Using tea on the go

    18th November 2015

    Much as you may be tempted, it’s simply not practical to stop and brew up in the middle of a long workout or race.  The good news is that you can easily make your own tasty tea-based sport drink to both hydrate…

  • Protein Percentage: How much do you need?

    Protein Percentage: How much do you need?

    5th November 2015

      How much protein do you need to keep in tip-top condition and maximise your endurance performance? Andrew Hamilton looks at the recent evidence. Once upon a time, many athletes believed that the secret to sporting prowess was protein, and lots of it…

  • A drink problem?

    A drink problem?

    7th October 2015

    A team of sport scientists have warned endurance athletes about the risk of over-hydrating Long distance runners, cyclists and triathletes should trust their thirst as a guide to how much fluid they need to drink, says an international panel of sport scientists. The 17 experts warn that…

  • Don’t double up on carbs

    Don’t double up on carbs

    30th September 2015

    Fuelling a ride is vital to avoid the bonk, the dreaded energy crash, but there’s a limit to how much carbohydrate the body can absorb. Scientists in the Department of Sports Studies at the University of Stirling measured the impact of cyclists consuming either water,…

  • Mother’s nature ‘supplements’

    Mother’s nature ‘supplements’

    15th September 2015

    It’s easy to grab an energy bar or a sports drink, but many of nature’s own ‘products’ are as equally, if not more, effective. Rhiannon Lambert looks at what the greengrocers has to offer to optimise your pre and post workout snacking. Natural hydration…

  • Radical Re-think: Can anti-oxidants impair, not aid, performance?

    Radical Re-think: Can anti-oxidants impair, not aid, performance?

    3rd September 2015

      You train hard so you could benefit from more antioxidant supplementation, right? Not necessarily it seems, because according to Andrew Hamilton, some antioxidant supplements could actually harm your exercise performance… There’s an old Russian proverb that says “life has to be lived…