, and should be consumed within 30 minutes of finishing your ride. That's when you gain the most benefit.Hot ChocolateChocolate milk is one of the best post-exercise drinks around, says Gidus. Prepare powdered mixes with low-fat milk instead of water: milk

!InspirationReader to Reader: Time for Breakfast?10 Ways With BreakfastTrainingEating And Training: How To Time It Right RecipesHoney Breakfast Fruit CakeBanana, Honey and Ginger Breakfast SmoothieHot Chocolate and Raspberry ShakeBrunch Packed OmeletteCranberry Spiced Porridge

. The calcium in milk will help keep your bones strong. When it’s good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run. Calories: 160kcal per 250ml of semi-skimmed chocolate milkCottage cheese Why it’s good: It’s packed

more than 10 miles. It’s got loads more salt (and less sugar) than the other drinks. Chocolate milk is a good recovery drink and possibly a bag of crisps or something salty if it was hot, followed by a meal within an hour. All trial and error though, so

overall. He could enjoy a bigger breakfast by adding toast to his usual bowl of cereal and also have a larger mid-afternoon snack prior to his evening run, for example a bowl of cereal, fruit bread, malt loaf or a hot cross bun.Fat intake Rob's fat intake

provided 16.2% of his energy intake when it should be less than 10%.  The main sources of saturated fat in Dan’s diet were butter, cheese, biscuits, chocolate, quiche, eggs, mayonnaise and milk. Monounsaturated fat provided 13.6% energy - ideally

for longer. Cook: Oily fish are usually firm enough to leave whole and pop on the barbeque, whether straight on bars or wrapped in a parcel to cook in the hot coals underneath.Try this: For simple and delicious baked trout, slip a clove of garlic inside a

Nutrition IndexHere are seven must-read nutrition articles for every runner: • Food Groups: The Basics• Eating And Training: How To Time It Right• The Ultimate Runners' Snacks• Healthy Takeaway Options• Vegetarian tips• Five healthy eating plans

cooking. Try this: Stir-fried Jerusalem artichoke makes for a great side dish or a light veggie main. Heat a frying pan until hot, then add 1 tbsp olive oil. Finely slice a clove of garlic and two shallots, and add to the hot oil, stirring vigorously

ASICS Pro Team Nutritionist Ruth McKean joined us recently for a Q&A webchat about nutrition strategies in the lead up to a marathon. Catch up with the highlights.Ruth is a member of the British Dietetic Association and Health Professional Council