-vitamins, which convert carbohydrate to energy and are low in fat. As a general rule, the shorter the ingredients list, the higher the nutritional value. Avoid sugary and refined cereals such as cornflakes, rice cereals, puffed cereals (wheat, corn or rice

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

-and-true staples will help you break out of a food rut while transforming your diet and your stride. Out Peanut butterIn Almond butter Good For Good cholesterol, bone health Almond butter has about the same amount of total fat as peanut butter but almost twice

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

, it stimulates your body to produce more Human Growth Hormone (HGH), which helps increase muscle mass and burn fat.But these metabolism increases don’t come easy. You need to stress the muscle with heavy weights and fewer repetitions, which is the opposite of how

an extra 500 to 1,000kcal. It's more exciting than it sounds: the further you run, the better your body becomes at conserving carbohydrates and relying on fat as fuel. You become a better fat-burning machine. A good way to start burning more calories

).Essential Fats Yes, you do need a certain amount of fat in your diet. In fact, many people aren’t getting enough of a particular group of fats called omega-3s, despite the fact that deficiency may contribute to the development of heart disease

's more exciting than it sounds: the further you run, the better your body becomes at conserving carbohydrates and relying on fat as fuel. You become a better fat-burning machine. A good way to start burning more calories is to add one mile (or five to 10

if you have to eat on the go. DO choose low GI meals and foods, which will promote better glycogen storage. Carbs eaten with some protein or healthy fat (such as potatoes with chicken, pasta with fish or rice with tofu) give a longer, slower energy

or healthy fat (such as potatoes with chicken, pasta with fish or rice with tofu) give a longer, slower energy release compared with carbs on their own. DON'T eat less on rest days you still need plenty of carbs and protein to promote muscle recovery and re