Ingredients (serves 4) 2 tbsp vegetable oil 200g tenderstem broccoli, stems cut in half 1 red pepper, deseeded and sliced 1 yellow pepper, deseeded and sliced ½ bunch spring onions, sliced 200g leftover roast chicken, chopped 1-2 cloves garlic

The benefitsPeppers Peppers are packed with vitamins A and C, two powerful antioxidants. They work together to battle free radicals, those unstable molecules that race around the body looking to inflict cell damage. Red peppers also contain lycopene

Ingredients (serves 4)1 large onion, roughly chopped2-3 cloves garlic, peeled and sliced2 cm piece fresh ginger, roughly chopped2 tbsp vegetable oil 200g yellow split peas200g Tenderstem broccoli, sliced in 3cm piecesSmall bunch coriander, roughly

at Sports-Nutritionist.com. "Then you need to take in foods that give you the fuel to perform your best." Here's how. Calories are based on a 68kg athlete.Picture credit: Sue TallowEasy Spin or RunCalories: 200 to 300 Time before: 30-45 minutes

Ingredients (serves 4) 300g diced red potatoes, skins on 200g green beans, fresh or frozen, cut into 2cm pieces 3 garlic cloves, peeled and thinly sliced 225g spaghetti 2 tbsp basil pesto 1 tbsp pine nuts, toasted 1 tbsp grated Pecorino cheese

onions and herbs though the rice.4. Mix together the orange juice and zest, white wine vinegar and the rest of the olive oil. Season with salt and pepper. Stir the dressing through the salad. Set aside while you cook the chicken.5. Heat the oven to 200C

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still

With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead