muscles. Experts believe it triggers extra calcium release in your muscles. "And this means stronger muscle contractions," says Dr Terry Graham, professor of nutritional sciences at the University of Guelph in Ontario, Canada. Downer: "Other chemical

in inflammation. Because the fascia has a poor blood supply, it can be a slow-healing, chronic condition. In these cases, the injury can result in a heel spur, a tiny, soft calcium deposit that forms from the bone trying to heal itself. While the spur itself isn

products, such as cheese and yoghurt, should be a part of every runner’s diet. As you know, milk supplies calcium for strong bones, which is great for your running, but animal milk, in particular, offers much more. Dairy food and drink supplies a runner

cent carbs – and peanut butter. Peanut butter has the right blend of protein and carbs for that magic 4:1 recovery ratio. Calcium-packed natural yoghurt also makes a substantial shake. Get inventive with what's in season, or think ahead and stock up

runners would do well to follow their example.Amaranth has an excellent balance of carbs, fat and protein and a much lower GI than pasta. It's also packed with calcium and iron, the perfect recipe for strong bones and muscles. In Mexico, amaranth grains

for sodium intake during ultra events, but 200-500mg per hour is enough to prevent hyponatraemia.Also ensure that you take in enough calcium, magnesium and potassium in the days leading up to the race. Although the evidence is inconclusive, these electrolytes

in protein and very low in fat. They also contain high levels of calcium, which is great for maintaining strong bones, and zinc for promoting a healthy immune system. Peanut butter contains protein, heart-healthy monounsaturated oils and vitamin E. Makes four

overheating. Don’t wear tight-fitting clothes.Eat well Be sure you’re getting enough iron, calcium, folic acid and other essential nutrients.Go easy Running to the point of exhaustion doesn’t do you or your baby any good.

is rich in carbohydrates that help to raise levels of soothing serotonin in your brain. Best choice is a glass of milk, rich in serotonin-boosting natural sugars as well as tryptophan. It also contains calcium, crucial for promoting sound sleep.

and minerals, in particular calcium, which keeps bones strong," adds Schenker.For breakfast, have a bowl of muesli with semi-skimmed milk and a sliced banana. "Muesli will top up your glycogen and has a low glycaemic index, so the carbohydrates will be released