be at risk of nutritional deficiencies as well as poor physical performance.General healthy-eating guidelines as well as specialist requirements for athletes apply to meat-eaters and vegetarians. You daily aim should be to base your meals and snacks

. Brewed coffee contains just two calories per cup, so it doesn't provide the energy muscles need after exertion, but adding low-fat milk and sugar contributes calories, and the calcium and vitamin D improve its nutritional profile. And coffee contains

Dairy can be as polarising as politics. Some athletes claim cow's milk causes stomach aches, aggravates inflammation and produces phlegm; others tout its benefits.Milk products contain loads of vitamin D, calcium and high-quality proteins

(and half the fat), Greek yoghurt is rich in calcium, which may help your body to burn fat more effectively. Ingredients (serves 4):2 tbsp rapeseed oil650g rump steak, trimmed and cut into slivers Sea salt and freshly ground black pepper50g butter6

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

.In Sports Nutrition for Endurance Athletes, nutritionist Monique Ryan notes that, "For endurance athletes they [supplements] are crucially important. Because of your training and the stress it imposes on your body, you may need higher amounts of vitamins

If broccoli and spinach are the rock stars of the vegetable world, then celery and lettuce are the stage-hands, working hard out of the limelight. For years we've dismissed these pale staples as nutritionally barren, focusing our attention

) offer protein and omega-3 fatty acids - anti-inflammatory agents that ease aching joints and muscles. And many low-fat dairy products combine doses of protein with calcium, which stimulates muscle contraction.The protein decoderWhey: A milk protein

consult your doctor before making any decisions about supplements.In Sports Nutrition for Endurance Athletes, nutritionist Monique Ryan notes that, "For endurance athletes they [supplements] are crucially important. Because of your training