small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim

When you're sidelined by injury your natural reaction should be to cut back on calories until it's time to return to training - and burning energy. But the healing process demands fuel, too. "It's like fixing a house," says sports dietitian Cynthia

perform better and burn more calories.THE GET-LEAN FIXChoose carbohydrates wisely. Eat starchy, quickly digested carbs only during and right before and after training sessions or races, when it's important to eat food that can be quickly converted to fuel

in a while.10. ParmesanGrate hard, strong cheeses, such as Parmesan, on your salad for added protein. "The key here is to add protein to all of your meals, which fills you up faster and helps you burn more calories throughout the day," says nutritionist