Dairy can be as polarising as politics. Some athletes claim cow's milk causes stomach aches, aggravates inflammation and produces phlegm; others tout its benefits.Milk products contain loads of vitamin D, calcium and high-quality proteins

rule Consume two to three servings from the dairy group daily. The new rule Consume three 300ml portions of low-fat or fat-free milk, or the equivalent, each day. One portion is equivalent to two small (about 125ml) pots of yoghurt; 40g (two slices

in whole grains, and unique fats in seeds, nuts and dairy. And it’s the whole package, working together, that promotes good health and peak athletic performance. Getting the 50-plus nutrients every runner needs daily, from real food, is easy. Follow

easily than other proteins. But no research supports such claims.My recommendation: Until studies find any promise for this supplement, save your money and instead consume your protein from foods such as soy, seafood, eggs, low-fat dairy products

and slow recovery from injuries and infections, so be sure you’re getting enough from high-quality sources such as lean meat, soybeans (in the form of tofu, soy milk, or soy protein), fish, and low-fat dairy products.My recommendation: Each day, try

of raisins or three dried apricots matches one portion of fresh fruit.Milk ItThe old rule Consume two to three servings from the dairy group daily. The new rule Consume three 300ml portions of low-fat or fat-free milk, or the equivalent, each day. One portion

help to prevent calcium deficiency and osteoporosis There is no evidence that extra calcium prevents osteoporosis; exercise - with adequate calcium intake - prevents bone loss. Runners who eat few or no dairy products may benefit from supplements

nutrients work together with thousands of other compounds, such as colour pigments in fruits and vegetables, special starches and fibres in whole grains, and unique fats in seeds, nuts and dairy. And it’s the whole package, working together, that promotes

on starchy carbohydrates; you should also include two portions of protein-rich food, at least five of fruit and vegetables, and three of calcium-rich (dairy or alternative) foods.Nutrients lacking in the vegetarian diet will depend on the foods excluded

that are loaded with saturated fats, such as full-fat cheeses and burgers, and opt for reduced-fat dairy or lean meats," says Anding. Here's how to maximise your protein intake - without taking in unwanted calories.High-quality proteinsHigh-quality proteins offer