're not getting enough omega-3s," says Leslie Bonci, one of the authors of Total Fitness for Women."What do we athletes do instead? We go straight for anti-inflammatories like ibuprofen. What we should be doing is aiming for 1,000g to 2,000mg of omega-3 a day

50-55 per cent of your calories from carbs you should half-fill your plate with vegetables, fruits and some whole grains.Sass says the rest should be made up as follows: 25-30 per cent from fats (olive oil, avocado and so on) and 15-20 per cent from

carbohydrates, plus a little protein and healthy fat. This will give you an energy boost and prevent you from running out of steam.Try this: Two pancakes, 100g berries, 200g of fat-free yogurt and one slice of bacon or a scrambled egg.

.In general, plants contain less iron than animal foods and only two to 20 per cent of iron from plants is absorbed by the body, compared with 15 to 35 per cent from meat. Worse still, there are various compounds in everyday foods that affect iron absorption

pastry on your pies instead of short crust or puff pastry," says Norris. Switching to filo saves you 110kcal and 10g of fat per serving, reducing its effect on your blood pressure and cholesterol.17. Chilli peppersThey add heat to a meal, but they also

. For triathletes though, carbohydrate-rich foods are essential. New research shows that most people, including endurance athletes, easily meet their protein requirements and don't consciously need to eat more. You require around 1.2g to 1.4g of protein per kg

not exceed four miles.Your longest weekday run should be six to 10 miles.Your weekend long run (one week before the race) should be eight to 10 miles. Any longer and your muscles may not be able to fully recover before the race.Mental Preparations “Set

to take it easy. Stay supple, sleep lots, and if it's a long race, bias your food towards carbohydrates and away from fats. The same level-headedness goes for race day. The more you plan - from what time you'll get up, to how fast you'll run your first

of carbohydrate refuelling throughout the day.10. Ensure a good variety of foods in the 24-hour recovery period to help support your immune system and protect you from oxidative stress caused by free radicals.11. Replace 150-200 per cent of fluid losses over a 2

caffeine and alcohol, which contribute to dehydration.You don’t know what to eat Simple: stick to tried-and-tested foods, avoiding seafood and spicy food. Aim for slightly more carbohydrate and slightly less fat than usual on the day before the race, but it