Performance

Performance

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Recipe: DIY recovery shake

A post-training snack containing protein and carbs to help you re-fuel
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Nutrition for an ultra-marathon

Preparing to push your body further requires meticulous nutritional planning and Peta Bee looks at how to fuel up for the challenge
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Eilish McColgan's top cross country tips

Olympian Eilish McColgan on how to be a muddy marvel this winter
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Training with Harry Aikines-Aryeetey... Grass runs

The world, European and Commonwealth medallist shares his programme for a light grass runs training session
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Top tips on tackling an ultra-marathon

Tempted to try an ultra? International runner Dr Andrew Murray gives his tips on how to tackle the challenge and stay healthy
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Eat greens for a performance boost

Leafy green vegetables could rival beetroot for benefits
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Wheat protein aids muscle growth

Study findings pave the way for a new generation of muscle recovery supplements suitable for vegans and vegetarians
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Athlete insight – Seb Rodger

After becoming the British 400m hurdles champion in June, Seb Rodger went on to gain selection for the Rio Olympics and he told AW how he got there
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Consecutive days of circuit training hamper immunity

Too little recovery between sessions can suppress immune function
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Prebiotics may ease asthma

Prebiotics led to improvements in exercise-induced asthma in testing
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Coach insight - Matt Yates

A new series turns the focus on the UK's top coaches to find out the secrets of their success. We kick off with former European indoor 1500m champion Matt Yates, who is rapidly making his mark as a coach
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Rio revisited - technique

In the second part of his Olympic review, Tom McNab analyses the pole vault, long jump and distance events
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