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

.CarrotsCarrots are bursting with vitamin A, important for good vision, cell growth and maintaining a strong immune system.Many thanks to eggrecipes.co.uk/mealsinminute for providing this recipe, which was printed in the May 2011 edition of Triathlete's World magazine. 

, such as Desiree, can be cooked with the skin on, to retain more nutrition.Green BeansThese are packed with good things: fibre, for effective digestion; antioxidants such as vitamin C to protect the body from free radicals; vitamin A, needed for a strong immune

and repair and it's also essential for the immune system. Chicken also contains the mineral selenium, another powerful antioxidant, and vitamin B3 (niacin), which helps protect the body's DNA from attack by free radicals.Wild riceIt's actually a type of grass

performances will suffer. When you race all-out too often, your body secretes less cortisol, a hormone that aids recovery, and it slowly becomes immune to the hormone's effects. The result is constant fatigue and a depressed immune system. A good rule of thumb

your immune system in peak condition.The solution:Don't avoid fats completely. Some dairy foods, meat and meat products can be high in fat and saturated fat but careful choices can still keep your fat intake down. Choose lean cuts of non-processed meats

such as spreads, yoghurts and eggs.ZincYour immune system needs zinc to function effectively. As with iron, vegetarian sources of zinc may be poorly absorbed because of the phytate concentrations in plant foods; in addition, plant foods don't contain as much zinc

.ColdsThe stress of running a marathon can depress your immune system, leaving you susceptible to colds, flu and other upper respiratory tract infections in the days immediately following the race. Self-care is the best way to reduce your risk of contracting a

training. Consider increasing your intake of protein, fruit and vegetables, and loading up on vitamin C to give your immune system a much-needed boost.Carb-loading For the few days immediately prior to the race, try to get 60 to 70 per cent of your daily

.ColdsThe stress of running a marathon can depress your immune system, leaving you susceptible to colds, flu and other upper respiratory tract infections in the days immediately following the race. Self-care is the best way to reduce your risk of contracting a