If we eat every four hours we have a greater physical output. We should breakfast like a king, lunch like a prince and dine like a pauper. Often we do the exact opposite. It is a folly to skimp breakfast. At least we get some carbohydrates, protein, vitamins and minerals.
Runners require a high iron intake no iron, no oxygen.
Iron in haemoglobin conveys oxygen around the body. Vegetarians must be particularly careful. Egg have a little iron as does oatmeal. Meat-eaters should remember that all curried foods are high in iron, as is liver, kidney, corned beef, and beef. A cup of cocoa at night provides 4.1mg of iron per ounce.