To sustain effort and delay fatigue, body needs an adequate supply of oxygen and fuel without accumulating waste products, acids or heat. Greater intensity of workout, greater is efficiency required. The capacity of cardiovascular and respiratory systems, fuel stores in muscle, hepatic and renal support systems must all expand exponentially to perform in endurance sports. If any of these prerequisites are not met, internal milieu becomes uncomfortable. Metabolism slows down, to allow excretion of wastes, acids and heat, as fatigue sets in. The aerobic stress of endurance sports provides necessary stimulus for growth and development. The body is ready to build. All that is needed are building blocks-the Proteins.

Given an adequate and appropriate supply of proteins, body remains in a state of positive nitrogen balance. Sufficient protein consumption, along with a high-energy diet also influences carbohydrate and fat metabolism. In well-fed state, with sufficient physical activity, dietary proteins stimulate simultaneous release of growth hormone and insulin. The combined hormonal influence redirects dietary carbohydrate and fat to aerobic muscle fibers where they are stored as fuels for exhausting workouts. The consequent increase in muscle stores of glycogen and lipid allows sustained activity for a longer time. With enough proteins, lean body mass, stamina and performance increase throughout training program.

Proteins and amino acids also directly supply between 1 to 6 % of energy needs during a workout. The proportion of energy derived from proteins increases with intensity of exercise. Given their role in bodybuilding, proteins are too important to be used as fuel and attempts should be made to minimize this percentage. Studies by Bowtell and Tarnopolsky, report that a high-energy (carbohydrate) diet, when combined with an ample protein intake and hydration, has a protein sparing effect under aerobic conditions. However, when protein intake is inadequate, high-energy diet fails to protect proteins from being used up as fuel. Therefore, endurance athletes need to ensure high levels of protein intake not only to supply amino acids for growth, but also to make sure that amino acids don’t get burnt up as fuel.

Yesterday, I spent much too long working on changes to my website. I was enjoying it, so time shot by. I ended up sending out for a big Chinese meal late in evening. A vast quantity of spicy food was washed down with several glasses of wine. If you want to lie awake half night, just do as I did. The remedy is simple and obvious. Time to get a grip on lifestyle.

Self-inflicted insomnia is easily cured. What I call "real" insomnia is a beast of a much deeper hue, debilitating and much harder to defeat. Even so, it is not impossible to overcome and there is a whole range of things you can do to get upper hand.

Here I should state that I do not pretend to have any special medical or therapeutic knowledge and I would not advise anybody to stop taking their prescribed medication. I am just sharing my experiences in hope that they might help other people who are struggling through wakeful nights.

The following tips for getting off to sleep are pretty well known but I think they are worth repeating.

1. Keep bedroom just for bed with no reminders of daytime activities like work or study. Decorate room in restful colours and use soft lighting. Make sure temperature is comfortable and ventilation adequate. Hang curtains which are heavy enough to block out early morning light.

3. Have a bedtime routine. This does not involve doing anything special, it is just a matter of doing same things in same order each night. We all have things we do regularly: empty dishwasher, put out cat, lock front door, set alarm, brush teeth etc. These routine things are our steps away from activity of day, towards restful night.

4. Make a soak in a warm bath part of your nightly ritual. Adding a few drops of aromatherapy oil to water makes it doubly relaxing, soft background music makes experience positively decadent.

5. Don’t drink alcohol late at night. A nightcap might make you feel drowsy but it will disrupt your natural sleep rhythms and exacerbate your problem.

6. A warm milky drink is best thing to have last thing at night. (Yes, our mothers were right when they made us drink cocoa.) There are tons of instant milky drinks available and most ranges have low fat options. If you don’t like this milky, chocolatey type of drink, try out herbal teas but avoid anything containing caffeine.

7. Exercise is important but should be performed several hours before bedtime otherwise adrenaline will still be pumping around your system and keeping you awake.