If you’re running a half-marathon, you’ll need a fuelling and hydration plan to ensure optimal performance in the event and stave off fatigue. This means working out what, how much and when to eat and drink in the weeks before your race as well as stocking up on carbohydrate in the days leading up to the event. Carbohydrate is an important fuel for half-marathon. However, your body can store only about 500g (as glycogen), enough to sustain about 90 minutes of running at half-marathon pace. Consuming carbohydrate during the event will therefore help you maintain your pace and delay fatigue. Everyone’s needs are slightly different. However, there are a few general rules that will help you devise your individual fuelling plan.
Training Runs: early preparation
Use your long training runs to practice taking in carbohydrate and fluid. Doing so will help maintain blood sugar levels, provide your muscles with extra fuel and delay the development of fatigue.
For your training runs of 1 – 2 hours, 30g carbohydrate per hour is enough. Start consuming them 30 – 45 minutes into your run. If you normally run on an empty stomach, eating and drinking may feel uncomfortable initially. But getting used to the feeling of having food and drink in your gut while running will ultimately benefit your performance.
Gut problems are common during long runs, but it is possible to ‘train’ your gut to digest food on the move. Start with small amounts then increase gradually the amount and frequency so your gut becomes better at digesting and absorbing food while running.
Practice makes perfect
Once you have a rough idea of which foods and drinks to consume, aim to do two or three long runs using the same fuelling schedule you plan to use in the race. Simulate race-day conditions as far as possible, running at the same time of day as your half-marathon, consuming the same foods and drinks at the same frequency you plan to take them during the race. Making it as realistic as possible will help ensure there won’t be any surprises on the big day. Fuelling on the move can be tricky so you’ll need to practise drinking out of bottles or cups (whichever you plan to use on race day) and eating foods while running.
In the weeks leading up to the event
Now is the time to experiment with different foods, drinks and sports nutrition products during runs of 1 – 2 hours. You’ll find that certain products sit better in your stomach and make you perform better (or worse) than others. The difficulty is knowing the right carbs to choose. In general, whole foods, such as bananas, dried fruit, rice cakes or oat bars, take longer to digest than sports drinks, bars and gels. Some runners favour whole foods at the start of a long event and sports nutrition products in the latter stages.
In the days leading up to the event
Full carbohydrate-loading isn’t necessary for a half-marathon, but it’s a good idea to begin the race with full glycogen stores. Even if you anticipate a sub-90-minute finish time, you’ll likely reach a point when your glycogen stores run low and cause fatigue. Taper your training (reducing your training volume) the few days before your race and increase your carbohydrate intake during the final 24 – 48 hours. Include larger-than-usual servings of rice, oats, potatoes, sweet potatoes, pasta or bread in each of your meals. Add a couple of extra carbohydrate-rich snacks, such as bananas, oat bars or bagels.
The day before the event
The carbohydrate you consume the day before your race will be stored as glycogen in your muscles and liver, and then used to fuel your muscles during the race.
Consuming most of your carbohydrate in the early part of the day is a more effective way of filling glycogen stores than consuming a big meal in the evening.
Over-eating carbohydrate the evening before a race can make you feel heavy, bloated and lethargic on race day, as well as disrupt your sleep.
Avoid anything that may cause stomach problems or irritate the bowel in the 24 hours before the race. You may already have a good idea of what disagrees with you. Common culprits include certain spicy and high-fibre foods. On the other hand, if you’re normally fine with these foods, then there’s no need to avoid them.
What to eat on the morning of the event
Plan to have a high-carbohydrate, low-fat breakfast 2 – 4 hours before your race start time. This helps top up liver glycogen stores, sustain blood sugar levels during the race and ward off hunger. Good options include porridge, muesli, granola or bagels with jam.
Ensure that you are properly hydrated by drinking 5 – 10 ml fluid/ kg of body weight in the 4 hours before the race. After that, sip just enough to quench your thirst, but don’t overdrink otherwise you’ll be forced to make an early pitstop!
What to eat 15 – 30 minutes before the start
Some runners like to consume an additional 20 – 30 g carbs 15 – 30 minutes before the start. The idea is to raise blood sugar levels and provide fuel for the first part of the race. Suitable options include a banana, sports drink or gel. However, if you don’t feel like consuming anything just before the race, then do not force yourself to eat!
Nutrition for during the event
Start fuelling about 30 – 45 minutes into your event. Use the same fuelling and hydration strategy you practiced during training.
Take your own fuel – always stick with what you trained with. Check the location of water stations on the course beforehand so you can plan where and when to hydrate. Some race organisers provide food at feeding stations on the route but only consume what’s provided if you have practiced with it in training.
You should have a good idea how much you need to drink from your training runs: drinking between 400 – 800 ml fluid per hour will likely prevent dehydration as well as over-hydration.
Post-event nutrition: recovery
Hydration:
After your race, prioritise rehydration. Water will replace fluid losses while sports and recovery drinks also provide carbohydrate to replenish depleted glycogen stores, and electrolytes to aid fluid retention.
Food:
You’ll also need to include carbohydrate and protein in your post-race meals to replace fuel stores and repair muscle damage – plus plenty of fruit and veg for their antioxidant benefits. Good options include milk-based drinks, smoothies, yogurt with granola and berries, a colourful stir-fry with tofu, noodles and peppers or a spinach frittata with potatoes.
Summary: Your race strategy
Every runner has different nutritional needs, so it is essential to try different fuelling options during training and practice your race strategy before your half-marathon.
Ensure you begin your race fully stocked with glycogen and properly hydrated.
Take the fuel you plan to consume in a belt or in your pockets.
Follow the same fuelling and hydration plan you trained with but be prepared to change if conditions change (things don’t always go to plan!).
Some runners like to add caffeine to their race-day schedule – studies show caffeine may reduce the perception of fatigue and enhance endurance – but not everyone is a ‘responder’. Use it only if you’ve trained with it and noticed its benefits. It takes about 45 minutes to peak in your body and its effects last several hours.
If you enjoyed this post and want to find out more about running nutrition, then check out my book, The Runner’s Cookbook. It features more than 100 delicious recipes to fuel your running. With a foreword from five-time Olympian Jo Pavey, the book also provides practical nutrition advice on fuelling before, during and after running, guidance on hydration and supplements, weight loss tips, how to recover from injury, and how to prepare for 5k, 10k, half marathons, marathons and ultra races.
What you put into your body is vital for running performance. If you fuel your body with healthy, nutritious food and drink, you will ensure you have plenty of energy to complete your runs and recover efficiently between each run. Good nutrition is also key to your overall health, keeping you free from illness and injury. Food provides you with the building blocks needed for muscle recovery after running, making you fitter and stronger, all the way through your training.
Running Nutrition Basics
To get the most out of your running, focus on nourishing your body with nutrient-packed foods that will support your training plan.
Understanding your needs
There are three macronutrients that provide energy for your body: protein, carbohydrate and fat.
Carbohydrate
Carbohydrate from potatoes, pasta, rice, oats and fruit is your muscles’ preferred fuel source and is essential for high-intensity exercise. As a rule of thumb, the longer and harder you train the more carbohydrate your body burns. It is stored as glycogen in the liver and muscles, but stores are limited, approximately 500g or enough to fuel 90 – 120 minutes of high-intensity exercise. When glycogen depletes during exercise, fatigue develops.
Fat
Fat is crucial for energy, brain function, the production of sex hormones and for absorbing vitamins A, D, E and K. The healthiest types are unsaturated fats, found in nuts, seeds, oily fish, avocados and olive oil. Our bodies rely more on fat for energy during longer events.
Protein
Protein isn’t used as a fuel source for exercise, unless glycogen stores are depleted. Instead, it helps your muscles repair and adapt to training and is therefore very important in terms of recovery. It’s found in meat, fish, legumes (beans, lentils, chickpeas and peas), dairy products, eggs, nuts and seeds.
Building a Balanced Plate
As a general rule, fill half your plate with colourful vegetables, a quarter with healthy carbohydrate-rich foods, a quarter with lean protein foods, and a smaller serving of healthy fats. Throughout the day, snack on fruit, nuts or plain yogurt and sip on mostly water. When you approach each meal with this mindset then you will be able to build a healthy, balanced meal.
What to eat before you run
It’s generally beneficial to eat before a run – this will provide you with energy to help sustain your running. Your pre-run meal should be easy to digest, high in carbohydrate and low in fat and fibre.
Plan to have a meal 2 – 4 hours before you run: a combination of carbohydrate and protein produces sustained energy release. For example, if you’re planning to run at midday, have porridge, milk and bananas for breakfast. If you’re planning an evening run, opt for a baked potato with hummus or chicken with veg for lunch.
If the interval between your last meal and your run is longer than 4 hours, then have a healthy high-carbohydrate snack 30 – 60 minutes beforehand to maintain blood glucose and keep hunger at bay. Suitable options include a banana or a fruit and nut bar.
If you prefer to run fasted, then do so only for low-moderate intensity runs or higher-intensity runs less than one hour duration. Anything longer than this will likely deplete your glycogen stores and lead to a loss of muscle.
Ensure you start your run hydrated. The simplest and most practical way to assess hydration is checking the colour, volume and odour of your urine – it should be a pale straw colour. Anything darker suggests underhydration and that you need to drink more. As a guide, consume 5 – 10 ml/ kg body weight in the 4-hour period before exercise.
During
If you’re running for less than an hour, you won’t need to consume additional fuel during exercise. Your energy needs can be supported by your glycogen stores.
If you’re running for longer than an hour, consuming carbohydrate (in liquid or solid form) during exercise will help maintain your blood glucose levels and running pace as glycogen stores get depleted. Start fuelling after about 45 minutes (depending on your pace) and aim to consume 30 – 60g carbs/ hour. Fuelling during running may cause nausea or gut problems initially, especially if you haven’t done so before. Begin with small amounts and build up gradually. Options that supply 30g carbohydrate include 500ml sports drink, 1 – 2 bananas, 2 Medjool dates or 1 – 2 fruit and nut bars (check the label).
Hydration
There are no strict rules about how much you should drink – it depends on your sweat rate. Be guided by your thirst or calculate your sweat rate by weighing yourself before and after running than add on the weight of any fluid consumed.
Recovery
Eating the right macronutrients along with replacing fluid losses is essential for building endurance and strength and helping you recover from running. There are three goals of recovery nutrition:
Rehydration – aim to replace each 1 kg of weight loss with 1.25 – 1.5 l fluid. This may include water, milk, sports drinks or recovery drinks.
Refuelling – replenish glycogen stores by including carbohydrate in your meals. This will help you refuel and prepare for your next session. For rapid refuelling, for example when training twice a day, consume 1 – 1.2g carb per kg of body weight within 2 hours of your run.
Repair – protein provides the building blocks to repair damaged muscle fibres and build stronger muscles. Include 0.25 – 0.4g protein per kg body weight, or approximately 20 – 30g protein per meal. Include protein in all your meals and snacks so it is distributed fairly evenly throughout the day.
Summary
Fuelling your body properly will ensure you have plenty of energy to progress in your running. A balance of carbohydrate; protein and healthy fats as well as colourful plant foods will keep your body heathy and in top running condition. Try to keep ultra-processed foods to a minimum as they are generally high in sugar, salt or fat and low in fibre. Drink plenty of water to stay hydrated and for longer runs consider consuming carbohydrate to sustain your performance. If you’re training for a race, rehearse your fuelling and hydration plan during training. You’ll need to practice drinking on the move and try different types of foods and drinks to find out what works for you.
If you enjoyed this post and want to find out more about running nutrition, then check out my book, The Runner’s Cookbook. It features more than 100 delicious recipes to fuel your running. With a foreword from five-time Olympian Jo Pavey, the book also provides practical nutrition advice on fuelling before, during and after running, guidance on hydration and supplements, weight loss tips, how to recover from injury, and how to prepare for 5k, 10k, half marathons, marathons and ultra races.
Intermittent fasting continues to be hyped by celebs and influencers but is it an effective strategy for athletes and active people?
Recently, interest in intermittent fasting (alternative periods of eating and abstinence) has rocketed. The 5:2 diet, in which you eat normally for 5 days a week but limit calorie intake on two, was popularised by Michael Mosley after a 2012 documentary. Since then, other approaches have gained traction, including ‘time restricted eating’ (TRE) where you eat in a consistent window of time each day, typically 8 – 12 hours, and fast for 12 – 16 hours.
Potential benefits
The idea behind TRE is to give your digestive system ‘rest’ time – time to switch its priorities away from digestion and onto other functions, such as repair. Advocates claim it can help you lose weight, prevent chronic disease, increase longevity and improve the body’s ability to utilise fat during exercise.
While it is not specifically a weight loss diet, many people find they lose weight. A review of 27 studies published in 2020 found that people who limited their eating window lost 0.8 – 13% of their body weight over 2 – 12 months. This may be explained by the limitation imposed on eating opportunities. Many people find they feel less hungry or have fewer opportunities to eat.
However, there is little evidence to suggest intermittent fasting is more effective for weight loss than other approaches. A systematic review of 40 clinical trials showed that intermittent fasting resulted in equivalent outcomes in terms of weight loss, fat loss and insulin sensitivity (how effectively the body regulates blood sugar) compared to daily caloric restriction.
Most of the studies indicating a health benefit of intermittent fasting have been done with lab animals. There are relatively few human trials to date. Of these, studies point to improvements in insulin sensitivity and blood sugar control, which may help reduce the risk of developing type-2 diabetes, as well as reduced inflammation. It may also benefit gut health. In a study published in the British Journal of Nutrition, people following the 16:8 approach saw a significant increase in their overall microbiome diversity.
Men and women who followed a strength training program had similar gains in muscle mass and strength when practising intermittent fasting compared to a control diet.
A big concern around intermittent fasting for athletes, particularly those undertaking high volume training is that it may result in a significant energy deficit. If the deficit is prolonged this may increase the risk of RED-S, which can have an adverse effect on an athlete’s health and performance.
Fasting and the female body
Fasting together with a strenuous exercise routine can be very stressful for our bodies. According to Dr Stacey Simms, exercise physiologist and author of Next Level, intermittent fasting is not a good idea for women who exercise regularly. “As a woman, your body will fight to preserve energy when you start fasting. When your brain perceives nutrient deficiency, especially a deficiency of carbohydrates, there is a marked reduction in kisspeptin [a neuropeptide] stimulation, which not only increases your appetite but also reduces your sensitivity to insulin. This is why research shows intermittent fasting is more likely to cause impaired glucose intolerance in women than in men.” According to Simms, if you exercise while fasting, it creates a double whammy of stress, raising cortisol levels and depressing thyroid activity, both of which disrupt the menstrual cycle.
Summary
While intermittent fasting may have weight loss and health benefits for the general population and moderately active people, I would not recommend it to highly active individuals or athletes undergoing hard training. This goes especially for female athletes and active older women. Overall, the risks of intermittent fasting outweigh the benefits. Going for long periods without eating can lead to fatigue, under-fuelling and nutrient deficiencies. On the other hand, if you are doing relatively light training and want to give it a go, ensure you eat enough to fuel your day and overall training.
The Complete Guide to Sports Nutrition, ninth edition is the definitive practical handbook for anyone wanting a performance advantage. This fully updated and revised edition includes guidance on:
maximising endurance, strength, performance and recovery
the most popular sports supplements
relative energy deficiency in sport (RED-S)
hydration strategies
nutrition for masters athletes, young athletes and plant-based athletes
nutrition preparation for competition
gut health and how to avoid gut problems during exercise
Whether you are training for a marathon or any other endurance event this season, you’ll need to have a well-rehearsed fuelling and hydration plan if you want to perform to your best ability and avoid nutrition mishaps.
The most common nutrition challenges you’ll face when training for a marathon include dehydration, overhydration, running out of energy, overheating, cramping and gut problems. With this in mind, here are some simple tips to help you avoid these common nutrition pitfalls.
Fuelling training runs
Training runs can be useful for practicing your race nutrition. Trial different foods and drinks, amounts and timings during training to pinpoint what works for you (and what doesn’t). Doing this will help avoid gut problems on race day.
Carbohydrates deliver energy to muscles faster than fats but are stored in much smaller amounts – about 500g, not enough to fuel 26.2 miles – so you’ll need to top up blood glucose with carbs at regular intervals during long runs.
Many runners prefer doing their long runs early in the morning, especially at the weekend. If this is you, then prioritise carbs in your meals the day before to ensure you have plenty of glycogen in your muscles. Its fine to skip breakfast if you want, but have a small pre-run snack 15- 30 minutes before you set off – good options include a banana, a slice of toast or a bagel with honey or peanut butter.
If you find it hard to eat solid food before your run, try a sports drink, diluted fruit juice or a smoothie – this will ensure hydration as well as carbs to maintain blood glucose levels.
Practice makes perfect
Aim to do two or three long runs using the same fuelling schedule you plan to use in the race. Simulate race-day conditions as far as possible, using the same foods and drinks and practise taking them at the frequency you anticipate during the race. Making it as realistic as possible will help ensure there won’t be any surprises on race day.
You’ll also need to practise drinking on the move from cups or bottles. This may feel tricky or uncomfortable if you’re not used to it so start with small amounts and gradually build up. Check in advance what’s available on the course and where the water stations will be so you can practice with the same products (if you want to) and plan where to refuel.
Whichever carbs and drinks you choose, start fuelling 45 – 60 minutes into your run. Aim for 30g carbs / hour if you’re anticipating a finish time > 4 hours; 60g/ h for a < 4-hour finish time or 90g/ h for a < 3 hour finish time. Good options that serve up 30g of carbs include one large banana, 500ml of an isotonic sports drink, one fruit + nut bar, or two Medjool dates.
2 – 3 days before the race
In order to start the race with a full tank of fuel, you’ll need to increase high-carb foods in the days before the race. This is called ‘carb-loading’ and can be achieved by a training taper for 2 – 3 weeks leading up to the race together with an increase in carbohydrate intake for the final 2 – 3 days. Good sources of carbs include oats, rice, potatoes, sweet potatoes and pasta. Fat and protein should be reduced to allow for an increase in carbs.
However, carb-loading doesn’t mean eating as much as possible. If you over-load, then you risk feeling bloated and lethargic on race day. If you are prone to gut problems, then you may wish to limit your intake of fibre during the 48 hours before the race.
The day before the race
Make your last big meal at lunchtime, not late in the evening, then a smaller meal at least 2 -3 before bedtime. This will ensure enough time to digest your food, so you won’t feel bloated on the morning of the race. Good options include a simple pasta dish, rice with chicken or beans or jacket potato with hummus or tuna. Avoid any new or untried foods or food combinations in case they upset your stomach.
The morning of the race
Aim to have your pre-race meal 2 – 4 hours before the event. The aim is to top-up carbs to ensure your liver glycogen stores are full before the start. Porridge or overnight oats with bananas, granola with fruit, or toast with jam are all great options. Stick to what you normally eat before a long run, nothing new. Drink plenty of fluid to ensure you are hydrated (your urine should be pale yellow), then sip as needed.
15 – 30 minutes before the start
If you skipped your pre-race breakfast or feel hungry, then consuming carbs shortly before the start will provide energy for the first part of the race. However, this is not essential. Aim for 20 – 30 g carbs with water – this could be a banana, sports drink or bar.
During the race
Replicate the strategy you have built during your training runs. However, be prepared to adapt if conditions change. For example, if it is hotter than expected, you’ll need to drink more; if gut problems arise, then you may need to cut back on carbs. Remember, don’t try any new products on race day in case they don’t agree with you.
After the race
Ensure you rehydrate over the next few hours by drinking water or sports drinks. Eat plenty of carbs and protein to aid muscle recovery – plus some fruit or veg for their antioxidant benefits. Once you’ve done that then, provided you’re not planning on running another marathon the next day you’re free to eat whatever you fancy!
The Complete Guide to Sports Nutrition, ninth edition is the definitive practical handbook for anyone wanting a performance advantage. This fully updated and revised edition includes guidance on:
maximising endurance, strength, performance and recovery
the most popular sports supplements
relative energy deficiency in sport (RED-S)
hydration strategies
nutrition for masters athletes, young athletes and plant-based athletes
nutrition preparation for competition
gut health and how to avoid gut problems during exercise
Fuelling properly before a workout can help you train harder and keep going for longer, ensuring you perform at your best. Getting your pre-workout fuelling right will help avoid early fatigue, improve your performance, and ensure you have a more enjoyable workout.
Why is pre-workout nutrition important?
Most of the energy needed for your workout comes from your stored fat and carbohydrate (glycogen). Carbohydrate in the food that you’ve eaten in the days and hours before will have been converted into glycogen and stored in your muscles and liver. Food or drink consumed immediately before exercise will not be stored as glycogen but will influence the fuel mixture your muscles burn during your workout.
If you have carbohydrate before exercise, this will increase carbohydrate burning during exercise. It also means you’ll be able to exercise at a higher intensity for longer. The purpose of fuelling before exercise is to keep hunger at bay and maintain blood glucose. This will help delay the onset of fatigue and increase your endurance and performance.
What should you eat before exercise?
The amount and types of foods you should eat before exercise depend on the goals of your session, the intensity and duration of your workout or event and how much you have eaten the previous 24 hours.
Choose carbs: Your pre-workout meal should include foods or drinks rich in carbohydrate as this is the preferred fuel for your muscles. Good options include potatoes, oats, rice or pasta.
Add (a little) protein: Some protein and healthy (unsaturated) fat may be included but in relatively smaller amounts as they take longer to digest. Protein and fat slow the digestion and absorption of carbohydrate so the closer your meal is to your workout, the less protein or fat you should eat.
Carb up before a long event: If you’re doing an endurance event longer than 90 minutes, you’ll need to increase your carbohydrate intake 24 – 48 hours beforehand. This will top up your glycogen stores and ensure you have enough energy to go the distance.
Avoid too much fibre: If you are prone to gut problems, avoid high-fibre foods, such as wholegrain cereals and legumes, within an hour of exercise as this may have unwanted effects. Instead, opt for low-fibre, high-carbohydrate foods, such as bananas or sports drinks.
When is the best time to eat before a workout?
The size of your meal depends on the time you have available to digest it. Eating a meal too close to exercise may result in gut problems as the blood supply is shunted away from the gut to the muscles. On the other hand, leaving too long a gap means you may experience early fatigue as glycogen stores get depleted.
The American College of Sports Medicine recommends consuming 1–4 g carbohydrate /kg body weight (BW) in the 1–4 hours before exercise. As a rule of thumb, the closer your workout or race, the lower the amount of carbohydrate should be. Aim to consume 1g carbs/ kg BW 1 hour before exercise, 2g/ kg BW if 2 hours before exercise, 3g / kg BW if 3 hours before exercise and 4g/ kg BW if 4 hours before exercise.
Everyone’s body reacts differently to different foods so experiment with what you’re eating and the timings to find what works best for you. This is particularly important if you’re training for a race. Use your long workouts to rehearse your fuelling plan to make sure there are no digestive surprises on race day.
If you have 3 – 4 hours before your workout: go ahead and have a balanced meal consisting of carbohydrate, protein and fat. Options include rice with beans (or chicken), tofu stir-fry with noodles, or pasta with a tomato-based sauce and cheese.
If you have 1 – 2 hours before your workout: opt for a snack comprising mainly carbohydrate with smaller amounts of protein or fat. Examples include a bagel with peanut butter and banana, or a bowl of porridge made with milk and topped with fruit.
If you have less than one hour before your workout: eat an easy-to-digest snack or a drink such as a banana, sports drink or smoothie to promote rapid stomach emptying.
Summary
Fuelling before exercise will help delay the onset of fatigue and enhance your endurance and performance.
Your pre-workout meal should include carbohydrate, with smaller amounts of protein and fat, depending how close it is to your workout.
If you are prone to gut problems, avoid too much fibre close to exercising.
It is recommended to consume 1–4 g carbohydrate /kg BW in the 1–4 hours before exercise.
Experiment to find your ideal pre-workout food.
The Complete Guide to Sports Nutrition, ninth edition is the definitive practical handbook for anyone wanting a performance advantage. This fully updated and revised edition includes guidance on:
maximising endurance, strength, performance and recovery
the most popular sports supplements
relative energy deficiency in sport (RED-S)
hydration strategies
nutrition for masters athletes, young athletes and plant-based athletes
nutrition preparation for competition
gut health and how to avoid gut problems during exercise
Each month sees the emergence of new drinks, powders and pills promising ever-greater performance gains. The options are endless and, unless you have access to a sports nutritionist, pinpointing which ones actually work can feel like an impossible task. According to the 2018 consensus statement by the International Olympic Committee, just five products are supported by robust research and may offer performance enhancement.
Caffeine
It doesn’t take a lot of convincing for cyclists to embrace caffeine as an essential performance aid. After all it’s been studied for more than 100 years and many of us drink it daily in the form of coffee. Caffeine acts on the brain, blocking receptors that detect the presence of a fatigue-inducing chemical called adenosine. Caffeine therefore increases alertness and concentration and lowers the perception of effort, allowing you to keep going longer before succumbing to fatigue. ‘Its useful both on the road and on the track for its performance benefits, as well as cyclocross events’ explains Dr Sam Impey, lead nutritionist for the Great Britain Cycling team.
Caffeine may Improve endurance by 2 – 4% , as well as benefiting sprint and power events, according to the 2021 position stand of the International Society of Sports Nutrition (ISSN). Dr Impey recommends 2 – 3mg/ kg BW and taking it with carbohydrate to aid absorption. ‘For ease, many elites take caffeine in the form of chewing gum since 80% of the caffeine is absorbed 10 minutes after ingestion. Whereas it takes 30 – 60 minutes after tablets or gels.’
Can coffee provide the same performance-enhancing benefits as an equivalent dose of caffeine? This is hard to measure as the caffeine content of coffee varies hugely. A Which? survey found a single espresso from Pret A Manger contained six times as much caffeine as one from Starbucks, while cappuccinos from Greggs and Pret contained significantly less caffeine than one from Costa. That said, a 2018 study found that coffee works just as well as caffeine, boosting one mile run time by 1.3% compared to decaf.
Individual responses vary and not everyone performs better with caffeine. ‘This is thought to be due to genetic variation, which can predispose people to be ‘fast’ or ‘slow’ caffeine metabolisers. ‘Fast’ metabolisers have the AA genotype of the CYP1A2 gene, break down caffeine quicker and experience a greater performance enhancing effect than slow metabolisers (CC genotype)’ says Dr Impey.
Nitrate and beetroot juice
There’s a solid base of evidence to suggest that beetroot juice – a rich source of nitrate – can improve endurance performance in time trials between 12 and 40 minutes as well as repeated sprint performance. ‘This makes it a potentially useful supplement for road TTs, sprint and endurance track events,’ explains Dr Impey. It works by increasing levels of nitric oxide in the body, which helps to dilate blood vessels, reduce the oxygen cost of submaximal exercise and delay fatigue. This means you can tolerate higher intensities for longer. A 2020 meta-analysis of 80 studies showed that beetroot juice enhanced endurance performance by approximately 3%. ‘We find that the performance benefits tend to be less than those from caffeine,’ notes Dr Impey.
The majority of studies showing a positive effect involved untrained or recreational athletes. Whether beetroot juice also benefits performance in elite cyclists is unclear. Additionally, beetroot juice may not benefit female cyclists in the same way as it does male cyclists, according to a 2020 analysis. The optimal dose is 5 – 9 mmol (310–560 mg) nitrate, equivalent to one or two x 70-ml beetroot shots, consumed two to three hours before exercise. But a 3 -7 day ‘beetroot loading’ phase may be needed to produce an ergogenic effect in more highly trained cyclists, according to a recent Danish study .
Beta-alanine
The idea behind beta-alanine supplementation is to increase carnosine levels, which in turn may help reduce muscle acidosis and delay the onset of neuromuscular fatigue. A 2017 systematic review of 40 studies involving a total of 1451 participants concluded that beta-alanine supplementation could bring small but meaningful benefits (0.2 – 3%) for those participating in events ranging from 30s to 10 minutes. ‘Sprinting is the most common use for beta-alanine but there are also potential benefits for road endurance events where you’re sitting at or close to threshold for a while. The amount of lactate produced ramps up so if you can delay that a bit, then that’s a benefit,’ explains Dr Impey.
The optimal dose is 65 mg/kg body weight/day, or about 3.2 – 6.4g/day, but is most effective when taken in several smaller doses (e.g. 0.8 – 1.6g every 3 – 4 h) over a 10- to 12-week loading period. The main side effect is paraesthesia (skin tingling) within 30 – 60 minutes of taking a dose although this appears to be harmless and is associated mainly with higher doses.
Creatine
Creatine is one of the most studied sports supplements, and studies have consistently shown that it increases strength, power and muscle mass through resistance training. It is most commonly available as creatine monohydrate. Creatine combines with phosphorus to form phosphocreatine (PC) in your muscle cells. This is an energy-rich compound that fuels your muscles during high-intensity activities, such as lifting weights or sprinting. Creatine supplementation raises PC levels, allowing you to sustain all-out effort longer and recover faster between sets, leading to greater training adaptations. ‘For this reason, it’s favoured by track sprint cyclists – but the real benefit of creatine comes from supporting gym work, building power and strength, which translates as better power output on the bike,’ says Dr Impey.
But there are potential downsides of creatine supplementation for cyclists, namely weight gain due to extra water, which can cancel out the gains in sprint power. To minimise the weight gain associated with creatine loading, Dr Impey advises taking a maintenance dose of 2 – 5g/day. It may be worth trying during the off-season when you do more strength training.
Bicarbonate
Bicarbonate works by making the blood more alkaline and counteracting the rising acidity that occurs during high-intensity exercise, delaying fatigue. Studies show it boosts performance by 2 – 3% in events between 45 seconds and 8 minutes. ‘Bicarbonate can produce potentially the biggest gains in acute performance, but these are often mirrored by the gastro-intestinal challenge that it can often produce’ says Dr Impey. Its side effects – namely gas, bloating, stomach pain and explosive diarrhoea – may cancel out any potential performance benefit.
To reduce the risks of GI upset, Dr Impey advises taking sodium bicarbonate (0.3g/ kg BW) with 1 – 1.5g carbohydrate/ kg BW and at least 500 ml water in the 2 – 3 h pre-exercise period. This, he says, creates similar conditions to Maurten’s Bicarb System. A pricier option at £60/ 4 servings, bicarbonate is encapsulated in a hydrogel, so it bypasses digestion in the stomach (thus avoiding stomach problems) then enters the intestines where it gets dissolved and absorbed. There are no published studies to support its claims to date but Team Jumbo Visma and other world tour cyclists have used it with success.
Don’t accidentally dope
If you compete in events and decide to take a supplement, check that it has been certified by a supplement certification programme, such as Informed Sport. Supplements are the biggest cause of inadvertent doping in the UK. British Cycling have a policy of strict liability, which means cyclists take supplements at their own risk. ‘I always say, if a supplement sounds too good to be true it probably is. And if it has that much of a performance benefit then it should be banned or probably will be banned soon!’ cautions Dr Impey.
The Complete Guide to Sports Nutrition, ninth edition is the definitive practical handbook for anyone wanting a performance advantage. This fully updated and revised edition includes guidance on:
maximising endurance, strength, performance and recovery
the most popular sports supplements
relative energy deficiency in sport (RED-S)
hydration strategies
nutrition for masters athletes, young athletes and plant-based athletes
nutrition preparation for competition
gut health and how to avoid gut problems during exercise
Spoiler alert: Yes it can! Athletes from runners to football players are increasingly adopting plant-based diets for improved performance, quicker recovery and overall health. While there is plenty of science to support the health benefits of plant based diets, does this also mean that they will make you a better athlete?
What are the potential advantages of plant-based diets for athletes?
Studies show that whole-food plant-based diets are associated with a number of health benefits. For example, a plant-based diet reduces the risk of coronary heart disease by 25%, cancer by 15%, type 2 diabetes by at least 50% and helps you maintain a healthy weight throughout your life.
A plant-based diet has the following potential advantages for athletic performance:
High in carbohydrate. Carbohydrate is the primary fuel used during high-intensity exercise. Plant-based diets are high in carbohydrate so will promote recovery of glycogen (carbohydrate) stores after exercise.
High in antioxidants. Exercise increases the formation of free radicals (unstable molecules), which can cause oxidative stress in the muscles. Over time, oxidative stress can damage cells and DNA. A plant-based diet is typically rich in antioxidant nutrients (e.g. vitamins C and E), which may help combat free radicals and reduce oxidative stress.
Anti-inflammatory. High-intensity exercise increases inflammation in the body, which can increase the risk of injury and illness. Plant-based diets have been shown to have anti-inflammatory effects on the body.
High in fibre. Plant-based diets are high in fibre and phytochemicals (plant nutrients) that nourish the ‘good’ bacteria in your gut and increase microbial diversity. Good gut health is important for healthy immunity, energy production, maintaining a healthy gut lining and reducing the risk of leaky gut (common in endurance athletes).
High nitrate content. Vegetables are rich in nitrate, which increases nitric oxide levels in the body. Nitric oxide helps to dilate blood vessels, reduce the oxygen cost of submaximal exercise and delay fatigue.
Endurance
There is a popular belief that plant-based diets cannot supply all the nutrients needed for endurance training. However, studies show that plant-based diets do not hinder endurance performance and may even improve it, in some cases.
For example, a review of 8 studies by Australian researchers found no differences in endurance performance between athletes consuming plant-based or omnivorous diets.
Researchers at Arizona State University also showed no difference in cardiorespiratory fitness between plant-based endurance athletes and omnivores. In fact, female athletes who consumed a plant-based diet had greater cardiorespiratory fitness (i.e. higher maximal oxygen uptake, VO2 max) than those who ate meat.
In one of the largest randomised crossover trials, the 2022 SWAP MEAT Athlete study compared the effects of two plant-based diets – a whole-food plant-based diet, a plant-based diet with meat-alternatives – to an omnivorous diet on endurance and strength. After four weeks on each diet, all participants achieved similar gains, suggesting that plant-based diets can support performance as well as diets with meat.
Strength
Since plants typically contain a lower concentration of protein and essential amino acids (the building blocks of protein) than animal foods, many athletes worry that they will not be able to build strength or muscle on a plant-based diet. However, such fears are unfounded. Studies show that providing you consume sufficient amounts and diversity of plant proteins, they are just as effective as animal proteins for building strength and muscle mass.
For example, in a 2023 study, researchers at the University of Exeter showed that vegan and omnivorous diets containing the same amount of protein (2g/ kg BW/ day) produced equal gains in lean mass and strength.
Similarly, a 2021 study at the University of Sao Paulo showed that athletes consuming a plant-based diet for 12 weeks gained the same amount of strength and muscle mass as those consuming an omnivorous diet. Both diets contained the same amount of protein (1.6g protein kg BW/ day).
Summary
Whole-food plant-based diets are associated with a number of health benefits.
A whole food plant-based diet can provide all the nutrients your body needs for training and competition.
Plant-based diets have several potential advantages for athletic performance, including their high content of carbohydrate, antioxidants, anti-inflammatory compounds, fibre and nitrate.
Plant-based diets can support endurance performance as well as omnivorous diets and may, in some cases, improve it.
Contrary to popular belief, plant proteins are just as effective as animal proteins for building strength and muscle mass, provided you consume enough of them from a variety of sources.
If you enjoyed this article and want to find out more about food and nutrition, as well as some easy and tasty meal inspiration, The Vegan Athlete’s Cookbook is now available from Amazon, Waterstones, Bloomsbury and other booksellers.
Exciting, healthy and tasty vegan recipes with the nutrients you need to train, recover and perform.
Whether you already live a vegan lifestyle, embrace a meat-free day each week or you simply want to try some amazing flavour combinations, The Vegan Athlete’s Cookbook will help you create easy, nutrient-packed meals to support your training goals.
With a focus on performance, every recipe has been created to provide a high level of nutrients that will fuel your body. All the main meal recipes supply at least 20g protein per serving, the optimal amount needed for muscle recovery.
Having exercised all my life, I’d imagined that I’d have an easy ride through menopause. But that wasn’t the case and I got hit with all the symptoms. I had difficulty sleeping, which meant I no energy to train the next day and felt tired all the time. But it was the psychological symptoms that hit me hardest: brain fog, difficulty concentrating and memory lapses, loss of confidence, low mood and anxiety.
Menopause impacts each woman differently: some will barely notice it while others will have symptoms that affect their quality of life and hinder their performance. In fact, there are more than 30 recognised menopausal symptoms.
The good news is that making changes to the way you eat and exercise can help ease menopausal symptoms, reduce disease risk and improve your health overall.
How to eat during menopause
The drop in oestrogen, progesterone and growth hormone during the menopause not only puts a stop to your periods but also triggers changes throughout your body that impact bone health, heart health and brain health. Menopause increases inflammation in the body, which increases the risk of heart disease, type 2 diabetes, osteoporosis and dementia.
Studies show that plant-based diets, such as the Mediterranean diet, may help reduce the inflammation in the body that underlies many of the chronic conditions associated with menopause. The ZOE PREDICT study, which involved 1002 peri-menopausal and menopausal women found that those consuming a gut-friendly diet rich in plant-based foods were 30% less likely to report menopause symptoms such as hot flushes and sleep disturbances.
The Mediterranean diet is rich in fruit and vegetables, pulses such as beans, peas and lentils, whole grains, olive oil, nuts and seeds, with low to moderate amounts of fish, eggs, poultry and dairy and minimal amounts of red and processed meat, alcohol and sugar. The European Menopause and Andropause Society position statement (2020) concludes that long-term high adherence to the Mediterranean diet may:
• reduce cardiovascular risk
• maintain bone health
• help to prevent cognitive decline
• reduce the risk of breast cancer
• reduce the risk of all-cause mortality.
Short-term high adherence may:
• improve hot flushes
• improve cardiovascular risk factors such as blood pressure, cholesterol, and blood glucose levels
• improve mood and symptoms of depression.
Eat more soy and other phytoestrogens
Foods rich in phytoestrogens including soya products (e.g. tofu, tempeh, edamame beans, soya milk and yogurt), pulses, berries, flaxseeds, sesame seeds and cruciferous vegetables have been shown to help reduce the severity and frequency of hot flushes and night sweats in some (not all) women.
Phytoestrogens are plant compounds that have a chemical structure similar to oestrogen and have weak oestrogen-like effect in the body when oestrogen levels are low. They can bind to certain oestrogen receptors and mimic some of the actions of oestrogen, partially compensating for the reduction in the body’s own oestrogen
A 2023 study found that women who ate a plant-based diet that included half a cup of cooked soybeans daily for 12 weeks suffered 88 % fewer hot flushes than those who didn’t make any dietary changes. Aim for 1- 2 servings of phytoestrogen-rich foods per day, 1 serving = 80g edamame beans or 100g tofu or tempeh or 250ml soya milk or 200ml Greek-style soya yogurt.
However, phytoestrogens don’t work for everyone, which is likely due to differences in the diversity of our gut microbiomes. You’re more likely to see a benefit if you have particular species of gut bacteria that converts isoflavones into equol, the more active form.
Phytoestrogen-rich foods are also useful for reducing LDL cholesterol and cardio-protection, since heart disease risk increases when oestrogen drops. A study published in the European Journal of Nutrition showed that high soya intake was associated with a reduced risk of cardiovascular events and mortality.
Maintain muscle mass
It is important to ensure enough protein (along with resistance training) to offset loss of muscle mass and strength (sarcopenia) that occurs as we get older. We lose 3 – 8% of muscle mass per decade from our 30s and this rate of loss is higher after menopause. The European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommends an optimal dietary protein intake of 1.0-1.2g/kg bodyweight/d with at least 20-25g protein at each main meal.
Increase your intake of omega-3s
Getting enough dietary omega-3s is important for heart health – risk of heart disease and stroke is higher after menopause when oestrogen levels drop – but omega-3 supplements are of no benefit in alleviating menopausal symptoms.
Preserve bone health
Vitamin D is important for maintaining bone health, reducing osteoporosis risk, healthy immune function and mood. It also helps support a healthy gut microbiome by strengthening the gut lining. Vitamin D deficiency is associated with low bone mineral density and increased fracture risk, heart disease, type 2 diabetes, breast and colorectal cancer, as well as a negative effect on menopausal symptoms such as mood, sleep and joint pain.
THe UK government recommends 400 IU (10 micrograms) a day for the general population, while the ESCEO recommends a vitamin D intake of 800IU/d (20 micrograms) to maintain serum 25-hydroxyvitamin D levels >50nmol/L as well as a calcium intake of 1000mg/d, alongside regular physical activity/exercise 3-5 times/week.
Boost your gut microbiome
During menopause, as oestrogen and progesterone levels fall, the make-up of your gut microbes changes and becomes less diverse, with fewer ‘good’ species and more ‘bad’ species that are associated with inflammation and obesity.
That’s because oestrogen provides ‘food’ for a particular group of ‘good’ gut bacteria, the ‘oestrobolome’. This matters because these bacteria play an important role recycling oestrogens and thus controlling their levels in the body.
Here’s how it works: In the liver, oestrogen is bound to other compounds then passed into the gut and excreted. In the gut, the oestrobolome unbinds the compounds from some of the oestrogen, allowing it to pass back into the bloodstream (instead of excreted). During menopause when you have less oestrogen, that means less ‘food’ will be available for these bacteria, so their numbers fall and you get a drop off in microbial diversity.
Improving gut diversity by consuming lots of fibre from a diverse range of plant foods may help improve menopausal symptoms, combat weight gain and mood changes.
The truth about supplements
While multivitamin and minerals, vitamin D and omega-3s may provide helpful assurance against deficiencies there is no evidence that menopause-specific supplements have any benefit on menopause symptoms.
How to exercise during menopause
While exercise can be very beneficial in combatting menopausal symptoms, physical symptoms such as aching joints and fatigue and psychological symptoms such as loss of motivation and low mood can make exercise more challenging.
Many women find that taking HRT makes it easier to exercise as physical symptoms usually improve and their mood and levels of motivation are better.
All forms of exercise are beneficial and it is never too late to start. There are three types of exercise that are especially helpful for counteracting the loss of strength and muscle mass that occur during the menopause
(Heavy) Resistance training – Builds and maintains strength + muscle mass; keeps your bones strong and improves posture + stability. Aim for 3 – 5 sets of 6 -8 reps of compound movements e.g. deadlifts, squats, lunges.
Plyometrics – Builds muscle strength, increases bone strength and increases mitochondria + improves function (which will improve endurance performance). Aim for 8 – 10 reps e.g. jump squats, jumping jacks, skipping, switch leg lunges.
High-intensity interval training (HIIT) – Improves cardiovascular fitness, improves body composition (more muscle, less fat) and improves insulin sensitivity. Aim for very short (10 – 30 sec) all-out efforts (> 85% max heart rate) with short recovery intervals.
Summary
It’s clear from the evidence that eating a largely plant-based diet, such as the Mediterranean diet, will help ease menopausal symptoms either directly by reducing inflammation or blood sugar spikes or, indirectly, by improving the composition of the gut microbiome. A plant-based diet can also help maintain a healthy weight and body composition. There’s no particular food, nutrient or supplement that will reduce symptoms but ensuring enough protein, vitamin D and omega-3s will help combat muscle and strength loss; maintain bone health and support heart health respectively. There is a small amount of evidence that phytoestrogens may help alleviate hot flushes in some women. There’s a drop in gut microbial diversity during menopause, which impacts many aspects of our physical and mental health but eating plenty of plant foods and fibre will help counteract some of this loss, reduce inflammation and improve menopausal symptoms.
If you want to learn more about the menopause, register for ‘Riding Through Menopause: in converation with Anita Bean and Dr Nicky Keay’, an on-line event packed with evidence-based sessions combining the latest cutting-edge research with the knowledge and experience of medical and nutrition experts. Full programme details and to register here.
A unique opportunity to meet world-renowned experts from the field of women’s hormonal health, nutrition and exercise for a live online workshop designed to empower everyone to take control of their menopause experience.
Whether you’re experiencing perimenopause, menopause and taking HRT (or not) and you want to improve your lifestyle or that of women around you, this workshop is for you. Sponsored by SunVitD3.
Your host & guests
Kate Auld: Host and Founder of The Personal Cyclist®.
Dr Nicky Keay: medical doctor specialising in exercise endocrinology and female hormone, and author of Hormones, Health and Human Potential: A Guide to Understanding Your Hormones to Optimise Your Health & Performance.
Anita Bean: Award-winning registered nutritionist, health writer, former British bodybuilding champion and author of The Complete Guide to Sports Nutrition and The Vegan Athlete’s Cookbook.
You’ll get:
Cutting-edge and evidence-based advice: separating facts from fiction
A better understanding of the menopause’s impact on your physiology and psychology: and how to navigate this journey
Practical tips proven to work: from improving the gut microbiome to personalising your HRT
Jargon -free, myth-busting advice for your daily life. Ideas and inspiration on how to eat, move and get in tune with your personal hormone journey
Tickets include:
Ø Live and recorded access to the workshop
Ø Opportunity to pose questions to our experts at the event
Ø Exclusive discount code for SunVit D3 NHS -approved Vitamin D
Ø Entry into prize draw to win signed copies of Anita’s and Nicky’s bestselling books and a signed Women’s Tour jersey, for those securing tickets before 1 October.
With food prices on the rise, fuelling well is becoming an increasingly tricky challenge. If, like me, your food bill accounts for a big chunk of your weekly spending then you’ll be feeling the financial pinch. Here are 12 ways to cut your food costs without compromising your health or performance.
Swap recovery drinks for milk
Milk is a near-perfect recovery food. It’s cheaper than branded recovery drinks and research shows that whether you opt for cow’s or soya, milk replaces lost energy and is a fantastic source of protein (around 3g/ 100ml). To get the most out of the milk in your fridge drink 500ml immediately after your workout to optimise recovery. If you want to give yourself an even bigger boost, mix 200 ml milk, 3 tbsp plain yogurt, half a banana and a handful of strawberries in a blender or smoothie maker.
Make your own energy drinks
Instead of an energy drink, all you really need is some sugar (or maltodextrin*), water and salt. Typical isotonic drinks come in at a concentration of around 4 – 8% sugar. To make your own, add 45g of sugar to a 700ml bottle with a dash of no-added sugar squash or lemon juice, top up with warm water and allow to cool. If it’s a hot day – and your sweat losses are likely to be heavy – add ¼ teaspoon of salt to the mix. Alternatively, just take your water bottle and fill half of it with fruit juice and the other half with water, adding a pinch of salt if needed.
*You can buy maltodextrin inexpensively online. Made from corn, wheat or rice starch, its relatively tasteless, has minimal sweetness so can be mixed with sugar and/ or squash or fruit juice to your own taste.
Swap sports drinks for bananas
Instead of branded sports drinks, have bananas with water – they produce similar performance benefits in a 75-km cycling time trial as sports drinks, according to an Appalachian University study. In the study, cyclists consumed 0.2 g carbohydrate/kg of body weight every 15 minutes either from a sports drink or bananas. It made no difference where the carbohydrate came from; the cyclists performed the same. One banana provides 20g carbohydrate.
Swap energy chews for dried fruit
Products like energy chews and other sugary ‘performance treats’ are great but if you want to save money while you’re training, then dried fruit will work just as well. A study by researchers at the University of California, US, found that raisins consumed every 20 minutes during exercise were just as effective as sport chews for maintaining blood glucose levels improving performance, and produced no unwanted gut symptoms despite the higher fibre content. A 40g portion of raisins or two Medjool dates supplies 30g carbs, equivalent to 4 chews.
Eat less meat, more pulses
There’s no denying that meat is expensive, so cutting down or cutting meat out completely will save you a ton of money. An Oxford University study found that (whole food) vegetarian or vegan diets can be up to one third cheaper than a meat diet. Even a flexitarian diet can reduce household food bills by 14 per cent. You can get plenty of protein, iron and fibre from pulses instead. Why not try using lentils in your Bolognese instead of the mince. Or beans instead of meat in curries and stews. You don’t have to go the whole hog – you could just use half as much meat and bulk out your meal with pulses. You still get plenty of protein, but it costs you less.
These delicious energy bars are quick and easy to make, require no baking and are a brilliant snack for long endurance workouts. Made with oats, dried fruit and nuts, they provide a perfect combination of nutrients to sustain your energy levels.
Swap out of season for in season
We all get used to eating certain foods year round but it’s cheaper, healthier and tastier to buy fruit and veg that are in season. You’ll be doing your bit for food miles too. Buying directly from a farm shop or a veg box scheme can be a handy way to help you munch month by month. Find out what’s in season in the UK here.
Don’t be a slave to ‘Best Before’ dates
Most fruit and vegetables can be eaten beyond the Best Before dates on the packaging. The best-before date just tells you how long they’re in prime condition for. So don’t bin something just because it’s passed the ‘best before’. In fact, many supermarkets have ditched the ‘best before’ label altogether to reduce food waste. But if something’s passed it’s ‘use-by date’, then it’s not safe to eat and you should throw it out.
Meal prep
Preparing meals ahead of time – ‘batch cooking’ – can help you cut costs as you’ll always have something to eat rather than resorting to meal deliveries or last minute ingredients at an expensive convenience shop. Each time you make a meal, scale up the quantities and store the extra portions in the fridge or freezer. Most meals will last in the fridge for up to three days or up to three months in the freezer. One- pot, one-pan and one-tray meals – pastas, soups, stews, stir-fries and curries – are a brilliant opportunity to use up what’s left in your fridge.
Rethink your coffee habit
A coffee can kickstart your day – and your workouts – but the cost soon adds up if you buy one every day. Popping to a coffee shop for a £3.50 coffee sets you back £70 a month on the habit. You could get a reusable cup or flask so you can make coffee at home and take it with you to work.
Smarten up your storage habits
Do you keep potatoes and bananas in the fridge and then find a lot of it is going to waste? That might be because your storage habits aren’t working to keep your food fresh. Bananas, onions and potatoes should all be kept in a cool dry place like a cupboard to keep them fresher longer. Store green leafy veg such as spinach and salad in plastic containers with a crumpled paper towel in the fridge. Keep broccoli, cauliflower and cabbage in loose plastic or an open plastic bag in the vegetable crisper
The Complete Guide to Sports Nutrition, ninth edition is the definitive practical handbook for anyone wanting a performance advantage. This fully updated and revised edition includes guidance on:
maximising endurance, strength, performance and recovery
the most popular sports supplements
relative energy deficiency in sport (RED-S)
hydration strategies
nutrition for masters athletes, young athletes and plant-based athletes
nutrition preparation for competition
gut health and how to avoid gut problems during exercise
The Complete Guide to Sports Nutrition, ninth edition is the definitive practical handbook for anyone wanting a performance advantage. This fully updated and revised edition includes guidance on:
