and fibre, eat good-quality protein such as salmon, chicken, 0% fat dairy, Food Doctor bran bagels by the bucketload, etc. I never touch c**p such as chips, pastry etc and have about 4 squares of chocolate a week. So what the heck, after that lot I deserve a
."NUTRITIONPass on the extra carbsBread, bagels, pasta, potatoes and pancakes - you just can't get enough, right? Wrong, says sports nutritionist Nancy Clark, author of Nancy Clark's Food Guide for New Runners (£12.95, Meyer & Meyer Sport). Running two or three miles
. Aim for a ratio of 3:1 carbs to protein: yoghurt with granola and dried fruit; a bagel with peanut butter and 250ml fruit juice; a tuna, turkey or egg sandwich; or a bowl of cereal with milk and sliced banana. And if you’re attempting to build muscle
st. I’m hellbent on breaking four hours. I look down at the same unfeeling numbers. OK, cancel tomorrow’s rest day. Later, as I pack my lunch – debating whether to have one or two mini bagels to go with a wedge of light cream cheese and an apple – I
-fat yoghurt instead of a bagel. This will crank up your thermic metabolism by as much as a third during the day.Drink Your MilkStudies have shown that calcium boosts basal metabolism, and it can aid in fat burning by making your body prefer fat as fuel
, rice or cereal, half a bagel, an English muffin, or one slice of bread. In the dairy group, one portion of milk is one cup, whereas a portion of cheese is one ounce. A portion of meat is three ounces (about the size of a deck of cards).The point of all
(with a couple of healthy snacks in between). If three square meals aren't an option, carry a supply of healthy but substantial snacks: bagels with cheese, yoghurt drinks, peanut butter sandwiches or assorted nuts and dried fruit. Plan a light meal
You want to keep your energy levels topped up today. "You should spend the day grazing on light carbohydrate-rich snacks," suggests Nick Anderson, a coach. It's the perfect time for a toasted bagel with peanut butter or jam. And another swig from your
or 500ml of a low fat milkshake & 150ml fruit juice.Snack: 550ml fruit squash (full sugar varieties) with large banana and 4 jaffa cakes.Lunch: baked potato with beans and 50g dried fruit.Snack (afternoon): 400ml fruit squash & bagel with jam or honey
