-wheat pasta before your next big race.Skimmed milk You'll only perform at your peak if you're able to train regularly, and that's where skimmed milk comes in. It's an easy way to include plenty of calcium in your diet – one of the most important nutrients
Dairy can be as polarising as politics. Some athletes claim cow's milk causes stomach aches, aggravates inflammation and produces phlegm; others tout its benefits.Milk products contain loads of vitamin D, calcium and high-quality proteins
food sources such as nuts, molasses, whole grains, and dark green, leafy vegetables because oversupplementation can cause diarrhea and can interfere with calcium absorption and metabolism.
, sodium, calcium and magnesium in your diet. You can also incorporate plyometric exercises (ie bounding and hopping) into your sessions, to improve the strength and endurance of your leg muscles. An ideal time to incorporate plyometrics is before a speed
and reduce muscle soreness. Other great sources are potatoes, but think about swapping ordinary spuds for sweet potatoes. They’ll boost your intake of vitamin A and are richer in vitamin C, iron, copper and calcium. Many fruit juices are also packed
them to each meal are 22 per cent less likely to become obese.5 Drink milk. Calcium prevents the storage of fat at a cellular level.6 Slice your food to consume 20 per cent fewer calories. People rate sliced servings as 27 per cent larger than equal
Often credited as the key factor in Mediterranean health, olive oil is a great lower-calorie substitute for butter or other fats used in homebaking. Ricotta tastes sweet - and its high calcium content is tasty too: researchers1 linked the mineral to lower fat
obesity-related conditions such as type II diabetes and heart disease later in life.The protein-packed parmesan provides six per cent of your daily calcium requirements. This vital mineral helps regulate muscle function and enzyme activity. The puréed
Add fruit and a crunchy sugar basket for a novel way to enjoy your Christmas pud. The pudding is a source of B-vitamins, potassium, iron and calcium with all its fruity goodness and adding raspberries will add a burst of vitamin C that'll bolster
. This amount packs in 246mg of bone-building calcium, 35 per cent of your recommended daily allowance. Beetroot: Responsible for beetroot's stamina-boosting credentials, the red veg's nitrates also help relax blood vessels and lower blood pressure, according
