be hard to meet your daily needs. Bonci suggests getting more by adding it to snacks. “Many snack foods are high in simple carbohydrates that are digested quickly and are low in protein so they don’t keep you full for long,” says Bonci. These weight

Calories 460Fat 15gCarbs 52gProtein 21g The HealthyLeeks: Now at their seasonal peak, leeks are a great source of kaempferol. This flavonoid keeps your heart healthy by protecting against damage to blood  vessel linings.Asparagus: A single serving packs in 60

have shown that low-fat milk or milkshakes are good recovery foods, both for nutrient and fluid content, since they contain carbs and protein. A fruit smoothie containing low-fat milk or yoghurt is equally effective.If your session lasts less than 90

Running is about self-improvement, not Spartan self-denial. As performance coach Kim Ingleby (energisedperformance.com) says, "You need a balance: training, recovery, food and fun." So while runners might idolise the original marathon runner

as little as nine miles, which will affect your performance?Here’s why: when your body senses that your easily accessible reserves of carbohydrate energy have fallen to 40 or 50 per cent, it starts to increase its use of fat as a source of fuel. It simply

on). If you struggling to keep weight on or are training intensely, you could add a further snack to this, such as a rice pudding, a cereal bar or sports bar. Also have some fluid.  Lunch: Sandwich with a lean filling with fruit and low fat yoghurt

turkey has one more gram of muscle-building protein than minced beef - and less unhealthy saturated fat. The turkey also provides highly absorbable iron, which runners need for endurance. "If your iron levels are too low, your muscles won't get enough

discomfort the next day. Keep a healthy balance by sticking to complex carbs, which are almost always high in fibre.On the morning of the race, blend low-fat plain yogurt with a banana, a little honey and some ice cubes for a pre-race shake. The yoghurt

intake to achieve certain goals such reducing body fat levels or improving recovery etc. To do any of these things you do not need to include expensive foods.So consider the basics you need. The base of all meals should contain carbohydrates

to rehydrate as it will stimulate your desire to drink - sodium-containing foods enhance fluid retention. If you are eating, aim for foods that have a moderate to high glycaemic index, such as boiled potatoes, couscous and white rice, rather than low