This is a fantastic way to start the day: the protein from the yoghurt will kick start your metabolism, the banana will keep you full for a couple of hours and the ginger and lemon will work as a detox.Serves 2Time spent in the kitchen: 5

snacking is in. Actually it’s not even called snacking any more – it’s called ‘grazing’, and nutrition experts now believe that grazing on five smaller meals throughout the day is better than eating three big ones.Why should this be? It’s mainly because a

!InspirationReader to Reader: Time for Breakfast?10 Ways With BreakfastTrainingEating And Training: How To Time It Right RecipesHoney Breakfast Fruit CakeBanana, Honey and Ginger Breakfast SmoothieHot Chocolate and Raspberry ShakeBrunch Packed OmeletteCranberry Spiced PorridgeBanana

of those things to cross off your list, and now I can say: "I’ve done that." Porridge with honeyed bananas - (Serves two) 1/4 pt water, 1/4 pt milk 30g pinhead oatmeal (from Waitrose) 2

going for longer. It's also great if you're trying to lose weight as it keeps you feeling full. Fruit and fibre In other words, fresh fruit and foods that are packed with fibre. A recent study in the International Journal of Sport Nutrition and Exercise

nutrition. Make up a simple batter the night before – mix 100g flour, 300ml milk, two eggs and 1tbsp vegetable or sunflower oil – and store covered in the fridge in a large jug. Forget sprinkling refined sugar – blueberries and sliced banana are the perfect

discomfort the next day. Keep a healthy balance by sticking to complex carbs, which are almost always high in fibre.On the morning of the race, blend low-fat plain yogurt with a banana, a little honey and some ice cubes for a pre-race shake. The yoghurt

and performance. Mid-afternoon snackGood Ripe bananaBetter Strawberry and banana smoothieBest Handful of cashews and raisinsWhy? Avoid mid-afternoon energy slumps by choosing your snack wisely. High-carb foods such as ripe bananas (GI = 51) will boost blood sugar

off, otherwise your body may not have had time to digest the food properly. If it’s been a while since you last ate and you’re already peckish, or you’re heading out first thing, think about grabbing a quick snack like a banana or energy bar, perhaps a

small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim