come close to the following numbers each day.10 servings of grains (one slice of bread or 1/2 cup of cereal or pasta equals 1 serving)7 servings of fruit (one medium-size piece or 4 ounces of juice equals 1 serving)4 servings of vegetables (1 cup raw

-grain cereals and bread. The antioxidants play an important role in the protection of muscle fibres from free-radical damage during physical activity and also in reducing post-exercise muscle soreness, so it is important that you get plenty. As for supplements

for the level of training he is doing. He should aim to increase his by approximately 170g carbohydrate per day, particularly at lunchtime and throughout the afternoon. 170g equates to one medium jacket potato at lunchtime, one large bowl of cereal

are carbohydrates, protein and fat. Let’s take them one at a time. Carbohydrates are our main source of energy. There are two types: simple carbs (such as sugar, found in sweets, jam and desserts) and complex carbs (found in cereals, bread, rice, potatoes and pasta

or breakfast cereal can make a big difference to muscle glycogen levels.DO eat two to four hours before training. Good choices include porridge, cereal with milk, a chicken or cheese sandwich, a jacket potato with beans and pasta with tuna. Failing that, have

and in an ideal world should be mostly wholegrain versions; so wholegrain pasta, rice, cereals or other carbs such as potatoes (all varieties are fine) and bread (homemade can be cheaper and easy if already have a bread machine). Quinoa is not new age, it is just

a pint of water two hours before your run to offset sweat loss. Try these 400- to 800-calorie pre-run breakfasts:Two slices of toast and a piece of fruitCereal with skimmed or semi-skimmed milk and fresh fruitA toasted bagel topped with low

from low-fat foods such as wheat germ, fortified breakfast cereals (they have 25 to 100 percent of the DV per serving), and black-eyed peas, although the zinc found in beef, poultry, pork, lamb, and seafood is absorbed the best.My recommendation

your intake of protein, which builds muscles and soft tissues, to between 100g and 120g a day.  Other recovery nutrients include iron to build blood; and zinc to speed-up wound healing - both are found in lean meat, whole grains and fortified cereal

groups generally consume well above this recommended protein intake, athlete or not. Therefore the adequacy of protein intake is not a concern for most triathletes. There is plenty of protein in cereals, breads, pastas, grains, legumes, nuts and dairy