out piping hot to touch they are cooked. If not, cook for a further minute or so. Serve in buns with the sliced red onion and some salad leaves.The SkinnyCalories  423Fat  13.9gCarbs   31.7gProtein  29gThe HealthyLamb: Flavoursome meat - especially

Need to up your protein but bored of the same old scramble? Try this twist on poached eggs from TV chef Gizzi Erskine.Each egg provides six grams of muscle-building protein. And don't worry about fat: the British Heart Foundation has dropped its

, this mineral stimulates taste, smell, appetite and mood. Lean beef also contains heart-healthy monounsaturated fat, while iron and vitamin B12 promote healthy red blood cells.Greek yoghurtAs well as containing double the amount of protein as regular yoghurt

greater fat loss." According to studies, pyruvate taken in fairly hefty doses of 20 to 25 grams daily appears to boost endurance performance and assist in weight loss. But before you rush out and buy a bottle, read on.In one study, pyruvate taken on a

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 lean

as little as nine miles, which will affect your performance?Here’s why: when your body senses that your easily accessible reserves of carbohydrate energy have fallen to 40 or 50 per cent, it starts to increase its use of fat as a source of fuel. It simply

) Fat 69g (28.4% energy intake) Approx. 25% energy intake or 1g/kg TOTAL ENERGY 2182kcal Approx 3000- 3300kcal per day when training, or 2700 kcal per day on a rest day Comments & Recommendations Energy intake Rob's energy

is obviously important to power your run and replenish energy stores, but so is protein, as this improves carbohydrate usage and supports muscle recovery. Fat and fibre should be limited as they slow the transition of food through the  gut and can be a source

. Not only do avocados contain heart-healthy monounsaturated fats but researchers at Ohio State University discovered that their phytochemicals can help prevent mouth cancer.2. GarlicThe pungent bulb is an enemy of cancer. But don't throw it straight

and follow these tips for effective refuelling in the build-up to your next race.The problem: You avoid fatty foodsMany triathletes are body conscious and try to eliminate fat from their diets. If you avoid foods such as red meat and dairy products, you