of your daily calories and an equal mix of protein and carbs. A tuna-mayo baguette satisfies around one third of your daily need for protein (24g) and around one quarter of your daily carb needs (66g) but it’s low in fibre and high in fat (23g, equivalent

endurance athletes do fall short of the recommended 50 to 200 micrograms), beware of eating too many refined foods, such as white bread and sweets, which are not only low in chromium but also may boost your need for it (to help process carbohydrates

every three hours, so build your day around eating. Schedule meals and take nutritious snacks and shakes with you if you have to eat on the go. DO choose low GI meals and foods, which will promote better glycogen storage. Carbs eaten with some protein

promoting fat burning isn't as simple as you suggest. There is a school of thought that suggests thatif you train on low carbohydrate you are increasing the stress placed on your body and this may in turn enhance your race-day performance. However, as yet

and after a workout and sip on calorie-free fluids throughout the day.Fibre up after a run: High-fibre foods are often low in calories but filling, so they're great for weight control. But they keep your digestive system moving, so avoid eating too much

-cancer nutrient. They also contain vitamins C and E.Prawns are high in protein and very low in fat but can be quite high in salt - try not to eat too many salty foods on the same day. Makes four servings.Ingredients 4 medium sweet potatoes,2 tablespoon olive oil

for half of that – or at least 75g – to be consumed as whole grains. Research showed that the average person was only eating about one serving a day of whole grains. The popularity of very low-carbohydrate diets may have played a role in the public's move

vision. On top of all this, you can munch away to your heart's content as carrots are naturally low in calories, fat, saturates and salt.Cook: For a healthy approach to mid-afternoon munchies, try raw carrot sticks on their own or dunked into dips

. Work on the biceps and triceps, and also do squats for your quads. Combined with press-ups, crunches and regular running, this is great low-cost, high-value training.Make the crossover: Varied cross-training sessions - including cycling, rowing, stair

, such as peanut butter on toast with a glass of milk, or baked beans in a jacket potato with low-fat grated cheese.Try to include quinoa (grain) and soya products such as tofu, as both are complete vegetable proteins. Those who avoid all animal protein sources (ie