independent study, in the Journal of the American College of Nutrition, to show that dark chocolate allows the arteries to expand and carry more blood. The benefit is thought to be due to the chocolate’s flavonols – plant micronutrients, also found in tea

independent study, in the Journal of the American College of Nutrition, to show that dark chocolate allows the arteries to expand and carry more blood. RW magazine subscribers can see the article in full here. If you'd like to to subscribe and see them all

Q. Ever since doing an Ironman 10 days ago I've been starving and craving rubbish like chocolate and biscuits. Is this normal?A. Recovery is an important element of an endurance event such as an Ironman. If you don't do this adequately you may crave

. Fructose content helps to provide faster-release energy, though too much can cause gastrointestinal upset.Mars Bar (65g) 35pPer 100g: 477 kcal; 73.6g carb; 4.5g protein; 18.3g fatCost per 100 calories: 11pMain ingredients: Milk chocolate, glucose syrup

, and should be consumed within 30 minutes of finishing your ride. That's when you gain the most benefit.Hot ChocolateChocolate milk is one of the best post-exercise drinks around, says Gidus. Prepare powdered mixes with low-fat milk instead of water: milk

and they can be hard to resist, but if you give yourself healthy alternatives during the day, you can turn your nose up at the sweets, crisps, muffins, cakes, chocolate and biscuits that seem to hit the spot but leave you with a severe case of buyer's remorse

more we've tried and tasted 13 energy bars.Enervit Energy Bar – 99pWeight 40g; Calories 152; Carbs 27.8g; Protein 2.0g; Fat 3.6g; Fibre n/a. Main Ingredients Glucose syrup, milk chocolate, rolled oats, puffed rice, raisins, maltodextrin, honey plus

. A chocolate coating and chewy, flapjack-style filling means you can easily choose them over most chocolate bars – they’re also lower in fat. Caramel flavour is a genuine treat. The chocolate coating does compromise nutrition slightly, though. Bio

!InspirationReader to Reader: Time for Breakfast?10 Ways With BreakfastTrainingEating And Training: How To Time It Right RecipesHoney Breakfast Fruit CakeBanana, Honey and Ginger Breakfast SmoothieHot Chocolate and Raspberry ShakeBrunch Packed OmeletteCranberry Spiced Porridge

snacking is in. Actually it’s not even called snacking any more – it’s called ‘grazing’, and nutrition experts now believe that grazing on five smaller meals throughout the day is better than eating three big ones.Why should this be? It’s mainly because a