help to prevent calcium deficiency and osteoporosis There is no evidence that extra calcium prevents osteoporosis; exercise - with adequate calcium intake - prevents bone loss. Runners who eat few or no dairy products may benefit from supplements

Getty Images Most runners are keen to eat a healthy, balanced diet, and plumping for the fresh, seasonal food on your doorstep is an easy way to make sure your diet is made up of the freshest and most nutritious food around

Apart from the sort of injuries that can plague all runners – shin splints, black toenails, tendonitis – there are some health issues that are more prevalent in women runners, and some that are exclusively female.AcneWomen runners can be plagued

: Runner's World archives, Boots, Solgar Vitamins, the British Nutrition Foundation and The Complete Guide to Sports Nutrition by Anita Bean. 'Supplementary Benefits' main articleMineralsOther supplements

's chocolate - enough said. Second, made with skimmed milk, it provides protein (and calcium) with next to no fat. Its calorie count comes in under the recommended 200 calories for a post-dinner snack. And it's hot, so you drink it slowly, savour each sip

more calories by weight than a bar of fruit and nut chocolate. So how do you tell a healthy snack from a fat-laden treat? Here are some tips:Breakfast cereals If you choose the right cereal you will have a nutrient-filled snack with calcium

Nutrition IndexHere are seven must-read nutrition articles for every runner: • Food Groups: The Basics• Eating And Training: How To Time It Right• The Ultimate Runners' Snacks• Healthy Takeaway Options• Vegetarian tips• Five healthy eating plans

?Five portions of fruit and veg? What does that mean?Do runners need more vitamins? --Drinking and RunningDoes fizzy water aid calcium absorption? --Are there risks with energy drinks, gels and bars? How can I stop wetting myself? How can I stay hydrated