strengths. It's packed with a mind-boggling list of goodies - vitamins K, A, C, B2, B6 and E, plus antioxidants, calcium, dietary fibre, protein and Omega-3 fatty acids.This treasure trove of nutrients works hard for runners, promoting strong bones

. If you fall off your bike and suffer road rash, vitamins A and C help create new skin and collagen. If you broke a bone, bump up your calcium intake to 1,500mg a day.The one-to-two ruleFor each week you can't train, spend one to two weeks rebuilding your

, calcium, fibre and spices. In other words, every meal should be a chicken sandwich topped with hot peppers and a glass of milk to wash it all down. Well, not really, but almost.Be Protein-ActiveProtein generally takes longer to digest, meaning you

of bone-strengthening calcium. The healthier choice is semi-skimmed or skimmed milk. There are also goat, sheep and lactose-free options.Fruit Juice: One glass of fruit juice (approx. 150ml) counts towards your five-a-day fruit and vegetable portions

. Spread low-fat soft cheese on a multigrain bagel and add sliced grapes, which are full of fibre and vitamins. This low-GI option should keep you going until lunchtime. The cheese also offers calcium, protein and vitamins. People often steer clear

(Per five pieces without salsa)The HealthyParmesan is 33 per cent muscle-building protein. And because there’s no point having big muscles without strong bones to hang them on, a serving also provides 20 per cent of your calcium RDA. That brilliant red

are most likely to suffer from these problems. One of the most serious consequences of amenorrhoea is osteoporosis, which happens because female hormones, which protect calcium in bone, are in short supply. An early onset of osteoporosis can lead to a

Drinking one beer a day has been associated with a 40 per cent lower risk of developing kidney stones. One explanation is that the hops in beer help to keep calcium from leaching out of bones and taking up residence in your kidneys. Love The Egg Mc

the intake of antioxidants (beta-carotene, bioflavonoids, vitamin C and vitamin E) as well as ensuring adequate amounts of minerals required to maintain strong, bones and joints (calcium and iron for example)."Meet your needsMany studies suggest that, from a

athletic performance and help prevent diabetes,’ says Kimball. If eating the calcium-rich bones isn’t your thing, you can buy boneless. Stick to fish packed in heart-healthy olive oil (avoid vegetable oils), or choose those in water or tomato sauce for less