". By recognising your errors you can develop a routine that ensures optimum energy every time you train. Here are five common mistakes and ways to avoid them.Skipping breakfastSome people aren't hungry in the morning. Others skip breakfast to trim calories, says

such as sour cream are loaded with calories. Instead, go for the likes of hummus, which is made from chickpeas. If you have a blender, stock up on beans and pulses and make your own with some natural yoghurt and your choice of extras such as garlic, tomato

Some people think it's a calorie-heavy food, and so it is if you eat it by the kilo, but in sane amounts it's a terrific food for triathletes. Its carbohydrate content gives an energy boost and its fibre content keeps you feeling full for longer and helps keep

prevent colon cancer. Ginger is also a good source of the minerals potassium, magnesium and copper.Peanut butterSome people think it’s a calorie-heavy food, and so it is if you eat it by the kilo, but in sane amounts it’s a terrific food for triathletes

suppresses the immune system. Refined sugar is simply a source of empty calories. Excess sugar doesn't only upset the body's mineral balance but also can provoke mood swings, an acid stomach, tooth decay, and contribute to weight gain and obesity, diabetes

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

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

that are loaded with saturated fats, such as full-fat cheeses and burgers, and opt for reduced-fat dairy or lean meats," says Anding. Here's how to maximise your protein intake - without taking in unwanted calories.High-quality proteinsHigh-quality proteins offer

."Milk is good for you, but there's a time and place for it," explains Robert Kunz, of endurance-specific sports nutrition company First Endurance. Here, we explain where and when dairy does your body good.Myth 1: Dairy helps you lose weightThe truth A clinical

. The body needs vitamins in tiny amounts but it needs them regularly. Vitamins do not have any calories, and therefore provide no energy. However, they are vital to the energy-producing process, and a deficiency in vitamins in this chain will result