. They're a particularly good source of fibre, low in saturated fat and cholesterol. Squashes are also a good source of calcium – good news for runners, who endure a high level of impact through hard-working knee and hip joints.Cook: Squashes are tough

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

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