bones more quickly. So in addition to sound medical advice, choose the right combinations of foods to speed recovery and get back on track. Follow our slideshow to find out where to aim your trolley when you shop.Picture credit: Sue Tallon

, it returns 117,00,000 results.But just what are calories? The more we take in, the more weight we put on, and if we cut back on them, the flab starts to recede, right? So, calories seem to be the factor by which all foods should be judged. But if that were

for five minutes ate 12 per cent less food afterwards and felt fuller than those whose smoothies were minimally blended.

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

The Secret: Fast FoodTime-pressed Nate Appleman (PB 3:51), reveals how to fuel up when seconds countAppleman  started running four years ago for his newborn son. "I was pushing 18st," says Appleman, winner of the 2009 James Beard Foundation's rising

to two minutes or until caramelised, stirring all the time. Remove from the heat. Season with sea salt and stir in the honey.4 Blend the soup in a food processor or with a hand blender. Return to the pan. If it's too thick, add stock. Gently reheat. Ladle

"I love risotto," says food writer and runner Art Smith, "and making it with steel-cut oats makes it extra healthy and delicious.Serves: 4 1/2 tbsp extra-virgin olive oil100g steel-cut oats1 onion, chopped2 cloves garlic, minced250g sliced fresh

Some people think it's a calorie-heavy food, and so it is if you eat it by the kilo, but in sane amounts it's a terrific food for triathletes. Its carbohydrate content gives an energy boost and its fibre content keeps you feeling full for longer and helps keep

, find out what gels and drinks will be available to you on race day and try them out.Racing overseasOther considerations will come into play if you are travelling abroad to race, such as how food and hydration strategies change with the climate, what

to see if this helps, and take it easy with high-fibre foods - they take a long time to digest and can also absorb a lot of water. Also, try to allow about three hours between your last food and starting your race. Make sure you are well hydrated