Updated 20th April 2016 What you eat and drink the days before the marathon as well as on the day can have a big effect on your performance. You’ll be burning approximately 2,600 calories over the course so consuming the right foods, avoiding dehydration and getting the timing right are all-important when it comes to…
18th April 2016 Many sports supplements make bold claims about boosting performance but only a few are backed up by credible research. In the second article of this 5-part series on supplements, I look at the evidence for beetroot juice. What is it? Beetroot juice (and beetroot) is a rich source of nitrate. It’s worth…
Many sports supplements make bold claims about boosting performance but only a few are backed up by credible research. In the first article of a new 5-part series on supplements, I look at the evidence for whey protein. What is it? When it comes to building muscle, whey protein is by far the most researched…
17th February 2016 One of the most frequent questions I get asked by runners after a talk is how to prevent or cope with gastro-intestinal (GI) problems and transit troubles during training and races. It’s not an issue many like to talk about openly but it’s one that’s surprisingly common among endurance athletes. It is…
21st December 2015 If you’re worried whether all that festive overindulgence will sabotage your training gains, then take comfort from a new study that suggests eating a little dark chocolate every day can actually boost your performance. This is welcome news indeed for chocolate lovers. Scientists at Kingston University gave nine cyclists 40g of either…
3rd December 2015 Isn’t it ironic that just as MPs debate the evils of sugar during Sugar Awareness Week, a new study turns up in the scientific press demonstrating the performance-enhancing benefits of sugar for athletes. This new research shows that that stirring sugar into your water bottle is just as good at fighting fatigue…
13th October 2015 One of the most common questions I get asked is about pre-workout nutrition and meal timing before a workout. How long before a workout should you eat to get the most benefit? Here’s my advice… The timing of your food before a workout can make a big difference to how you feel…
26th August 2015 I am sceptical about sports supplements – most have little solid evidence to back their claims – but I must admit to being more than a little intrigued by the new generation of food-based performance-enhancing supplements. I wrote in a recent post how antioxidant supplements (namely vitamins C and E) can…
10th August 2015 Swig a protein drink after your workout? And another one mid-morning to boost muscle growth? Then again before bedtime to ensure your muscles continue growing while you sleep? Well, you’re not alone. More and more men are gearing up their use of protein drinks and other legal bodybuilding supplements in their quest…
