torn basil has rescued many a depressing dinner and this ever-popular herb is also very good for you. Like many green and leafy foods, basil is an excellent source of vitamin K, which is needed for blood clotting and helps maintain bone strength. It may

. "Training rides are prime opportunities to practise race-time eating and drinking strategies," says Eberle. Once you discover a winning formula, you'll approach your next triathlon with a foolproof plan.Change it: Test new foods on shorter rides before

to the bowl of pasta you were planning for lunch. You don't need a nutritionist to tell you that refined, processed foods such as cakes, biscuits and pastries have little nutritional value, but many complex carbohydrates are also refined, which complicates

One of the long-enduring and rarely questioned traditions associated with triathlon events of all kinds is the substantial pasta dinner the evening before race day. After all, who doesn't believe in the hearty, turbo-fuelling advantages of eating a

priority. These foods will fill you up for longer on smaller portions. Being too heavy increases the chances of cancer and strokes, and is a major cause of liver disease, impotence and infertility. You probably knew that but it's nice to be reminded once

If broccoli and spinach are the rock stars of the vegetable world, then celery and lettuce are the stage-hands, working hard out of the limelight. For years we've dismissed these pale staples as nutritionally barren, focusing our attention