! Make a point of taking high-carbohydrate snacks to work with you so that you aren’t caught out. Avoid high-fat snacks such as crisps and chocolate, opting instead for high-carbohydrate and low-fat snacks, which make the best fuel. Dry breakfast cereal

intolerant or a vegan, opt for calcium-fortified juices, soya milk, or breakfast cereals with added vitamin D. Check the label for a comparison to milk (listed as a per cent of the RDA for calcium). Make it happenStart your day with dairy or the equivalent. A

to complete your training programme, increase your carbohydrate intake: an extra portion of potatoes, 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

true for fruit. Pink grapefruit, for instance, has more than 30 times the vitamin A of its yellow-coloured cousin.Drink Leftover MilkYour favourite breakfast cereal may be fortified with a veritable alphabet of vitamins, but that doesn’t mean you

reserves, you need nutritious carbs. Fibre-rich cereals are good choices – a bowl (30g) of bran flakes supplies around a quarter of your fibre needs, 50 per cent of the RDA for folic acid and 25 per cent of the RDA for the B vitamins and iron. Yet

training sessions. If dairy is not an option because you’re lactose intolerant or a vegan, opt for calcium-fortified juices, soya milk, or breakfast cereals with added vitamin D. Check the label for a comparison to milk (listed as a per cent of the RDA

. Aim for a ratio of 3:1 carbs to protein: yoghurt with granola and dried fruit; a bagel with peanut butter and 250ml fruit juice; a tuna, turkey or egg sandwich; or a bowl of cereal with milk and sliced banana. And if you’re attempting to build muscle

minutes.The problem: You miss main mealsFitting in training before work, at lunch time or after work often means missing your usual meal times. Even if you substitute a nutritious balanced meal with a bowl of cereal or toast, you'll still miss out

. Aim for a ratio of 3:1 carbs to protein: yoghurt with granola and dried fruit; a bagel with peanut butter and 250ml fruit juice; a tuna, turkey or egg sandwich; or a bowl of cereal with milk and sliced banana. And if you’re attempting to build muscle

it harder to get enough iron and zinc, especially if you’re female. You also may come up short on vitamins B12 (not found in plant foods) and D as well as riboflavin.Pregnancy. Supplement with iron and folic acid or eat fortified cereals just in case