extra calories. Or eat them before dinner if you’re famished. This way, you won’t overindulge once you sit down for your meal. Calories: 30-40kcal per medium-sized carrotCereal bars Why they’re good: A low-calorie cereal bar will satisfy your sweet

and fights off a severe form of anemia, which can make you drag through your workouts.My recommendation: While folate is relatively scarce in foods, the FDA’s folate-fortification program requires all enriched grain products (bread, cereal, pasta

functioning of nerves, brains and muscles Wholemeal bread and wholegrain cereals; beans, lentils and peas; pork; fruit; fortified breakfast cereals May optimise energy production and performance Involved in energy production; increased needs of athletes can

Mineral Function(s) Food Sources Claim(s) of Supplements The ScienceCalcium Important for proper bone and teeth structure Milk, cheese and yoghurt; dark green, leafy vegetables; fortified cereals and juices; fortified white flour and bread May

and seeds; and cereals and grains such as bread, pasta and rice.If you're going for the diary-free option, try soya milk, yoghurt, cheese, calcium-fortified rice milk and oat milk.IronLow iron stores can ultimately result in anaemia, but even before that

about cereal bars on sale in health food shops. The researchers showed that many contain more fat than a Mars Bar and more sugar than chocolate digestive biscuits. A healthy-looking flapjack, for instance, was found to contain 430 calories and 20.3 grams

, dark-green leafy vegetables, grain products and iron-fortified cereals.2. Consume vitamin C along with iron, as it enhances iron absorption (eg drink orange juice with an iron-fortified breakfast cereal).3. Prepare food in cast-iron cookware

the glycogen more quickly.Some good post-event snacks are cereal bars, fruit and yoghurt, toast with nut butter, dried fruit, or cereal with yoghurt and milk. Some of the best carbohydrate sources are brown rice, whole barley, whole buckwheat, whole rye

, you can dramatically improve the nutritional quality of your diet. Next time you’re doing the weekly shop, try to make one healthy change in each aisle of the supermarket to improve your health as well as your running.Cereal thriller Breakfast cereals

except at weekends - eating cereal or toast each morning would increase his energy intake and provide valuable carbohydrate, the main fuel for running. Carbohydrate intake Dan’s carbohydrate intake is too low and he should aim to increase