.Ditch: Takeaway cheese and tomato pizzaSwitch: Muscle-repairing veg and chicken pizzaPrepared chicken breast strips have a stellar 11:1 protein-to-fat ratio to help build muscle. And pesto, which is full of pine nuts, parmesan and olive oil, provides a tasty shot

calories than you would from a bagel with two tablespoons of cream cheese. The McMuffins have 580 calories, 24g fat and 34g protein. The bagel delivers 643kcal, 28g fat and 20g protein.Drink Ginger Ale Instead Of ColaBesides packing too many empty calories

(monounsaturated, polyunsaturated and omega-3 fats) and minimise the ones that can harm your health (saturated and trans fats).Aim to consume around 0.5-1g of healthy fats per kilogram of your body weight per day. Choose olive or rapeseed oil for cooking, use

. Wild berry flavour very pleasant. Jordans FrusliPrice: 36p.Weight: (33.3g).Calories per bar (126kcal), carbs (22g/66%), protein (1.9g/5.7%), fat (3.4g/10.3%), fibre (0.7g/2.1%). Main ingredients: Fruit, oats, glucose syrup, hazlenuts, raw cane sugar

.5 to seven calories per pound of muscle every day. If an 11.7 stone (74kg) runner with 20 per cent body fat increases his muscle mass and lowers his body fat to 15 per cent, he'll burn an extra 36 to 56 calories a day at rest – simply by adding muscle. You

Wilkinson (nutricentre.com). Your recommended daily allowance (RDA) for iron is 18 to 20mg; good sources of the mineral include liver, iron-fortified cereal, dried fruit, beef and spinach. Crucial calciumYour RDA for calcium is 1,000 to 1,300mg; good sources

intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 341g (4.7g/kg) 7-8g/kg/day (511 - 584g) Protein 139g 1.9g/kg) 1.2-1.6g/kg/day (88-117g) Fat 89g

. Another energy bar for runners who want something that tastes like a sweet.Contact Boots stores nationwideHigh Five Energy Bar – £1.10Weight 65g; Calories 211; Carbs 48.7g; Protein 2g; Fat 0.9g; Fibre 3.1g.Main Ingredients Mixed dried fruits, oats

roughly 100g of carbs, 45g of protein and 10g of fat.• Pret a Manger's Smoked Salmon Sandwich delivers 348 calories, 34g of carbs, 26g of protein and 11g of fat, some of which comes in the form of heart-healthy omega-3 and omega-6 fatty acids from

.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