UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Glucosamine is an amino acid sugar that acts as the structural component of tendons, ligaments

No food sources; glucosamine is produced in the body from glucose and glutamine Supports the health, flexibility and functions of the joints Inconclusive but promisingInformation obtained from: Runner's World archives, Boots, Solgar Vitamins, the British

of the British Nutrition Foundation. Here's how to add some nutritional punch to your menu, inspired by cuisines from around the world.Poland: BeetsGreat for: Soothing inflamed musclesHearty and rustic, Polish meals often feature beetroots, either raw in salads

UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. A type of oil called omega-3 fatty acid, which is found in fish such as salmon and tuna, can lower your

, and follow your physician’s advice on prenatal supplements.In addition, some supplements may offer therapeutic benefits that you can’t get from food alone. For example, you won’t find glucosamine in any food. But the supplement may do wonders for your joint

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

) offer protein and omega-3 fatty acids - anti-inflammatory agents that ease aching joints and muscles. And many low-fat dairy products combine doses of protein with calcium, which stimulates muscle contraction.The protein decoderWhey: A milk protein

consult your doctor before making any decisions about supplements.In Sports Nutrition for Endurance Athletes, nutritionist Monique Ryan notes that, "For endurance athletes they [supplements] are crucially important. Because of your training

of Sports Nutrition for Endurance Athletes (VeloPress, £16). Adding new foods to your diet re-energises a bored palate, she says, and provides a variety of nutrients your body needs to ramp up health and running performance. These substitutions for tried

from the sausages - filling your plate with protein won't enhance your performance."Eating large portions of meat is wasteful in terms of efficient sports nutrition", adds Daniel Ebanks, sport and exercise scientist, and NLP Fitness and Performance