-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

, but also contains sodium, chloride, potassium, calcium and other minerals.Battle of the sexesMen's sweat glands are more active than women's and men generally sweat sooner. "Also, men have a larger surface area," says Micklewright. "The larger the surface

. 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