sports drink or a piece of fruit Consume during: Water (if necessary) Consume post-run: 300ml reduced-fat chocolate milk, or 170ml yoghurt with 15g high-fibre cereal60+ Minute run Consume pre-run: 45g cereal with 230ml skimmed milk, or 20g trail mix
to the sniffles, University of Colorado researchers report. Apart from food sources, your body gets the vitamin from exposure to UV rays, so levels slump when there's no sun. First defence: Eat vitamin D-rich oily fish, eggs and fortified cereals. Ditch any
