The International Marathon of Mauritius is 14-weeks away. Your 18-week training programs continue plus we?ll take a look at sports nutrition. It is often a neglected part of training. What have you been eating lately?

Familiarise yourself with the Food Guide Pyramid, recommended by the United States Department of Agriculture and Health and Human Services. It?s organised into five main groups and is capped by a food group high in fat or sugar, or foods containing few nutrients, such as coffee, tea and alcohol. The highest quantities in the table are recommended for an intake of around 2,800 calories: equivalent to a 65kg person doing moderate exercise for 60 minutes a day. If you are lighter or do less, then lesser servings may apply. If you are heavier or exercise more, you may need additional calories and additional servings.

Recall what you have been eating and compare to the pyramid. Don?t forget to include snacks, beverages and condiments. Many foods will fit into more than one category. A slice of pizza, for example, may count in the bread group, the vegetables group (tomato sauce and green peppers) and the dairy group (the cheese). Note that the meat group includes a variety of protein-rich foods: meat, fish, poultry, dried beans and peas, eggs, tofu, nuts and seeds and nut butters.

Is your personal pyramid top-heavy, or missing any sections altogether? The strong base of the Bread, Cereal, Rice & Pasta Group provides complex carbohydrates, B vitamins, fibre and numerous other nutrients. Carbohydrates provide the most readily available form of energy to fuel endurance exercise. Glycogen (stored carbohydrate) is the primary fuel used as you exercise more intensely. It also plays a vial role in how long you can exercise. Failing to replace glycogen will leave you tired and unable to maintain normal training intensity. Eating breads, cereals, rice and pasta plus ample amounts of fruits, vegetables and diary foods will ensure that approximately 60% of total calories come from carbohydrates. A diet high in complex carbohydrates is important to support your running program.

Consuming nine servings each day of fruit and vegetables provides vitamins A and C, fibre and other nutrients, warding off disease. Several international health organisations recommend more than nine servings and have petitioned to revise the pyramid.

Protein is needed daily to: build, maintain and repair muscle tissues; make haemoglobin; form antibodies; produce enzymes and hormones; and for endurance athletes, provide energy in the latter part of endurance events. Meats, dried beans, soy foods, eggs, and other protein-rich foods also supply varying amounts of two crucial nutrients: iron and zinc. Low-fat diary products also supply high-quality protein, as well as calcium needed for healthy nerves, muscles and bones. Many athletes consume too much protein instead of carbohydrates. Other athletes do not consume adequate amounts of protein, such as some vegetarians lacking protein from alternative sources.

Fats provide a concentrated dose of energy (simple carbohydrates). Fat also allows the body to absorb and use fat-soluble vitamins (A, D, E and K) and provide an essential fatty acid needed for growth. A well balanced sports diet obtains around 20% of its total calories from fat.

As your distance increases, you may need more calories from fat to help meet energy needs. Enjoy indulging ? you need some reward for all those miles!

Tracking your diet may help you re-think your eating habits.

Some general nutrition tips for runners:

Balance your diet. If the food on your plate is a colourful mix, it is normally balanced. Eat two hours before exercise. Avoid foods that upset your stomach. Try energy bars, toast or a banana. Consume carbohydrates during longer runs (over 1 hour). Experiment with sports drinks, bars and gels. PowerAde sports drink, for example, contains approximately 8% carbohydrate (20 grams in 1/4 litre). Aim to drink at least 1/4 litre every 45 minutes. You can dilute sports drinks.

Eat and drink carbohydrate-rich food within 20 minutes after exercise. It is a very important recovery aid. Keep hydrated: juices contain a variety of vitamins and minerals and provide energy.*