) 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

between 50 and 70 per cent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart

;fruit plus yoghurt.Mid-afternoon  Fruit, cereal bar, malt loaf or a hot cross bun (if hungry).Evening Fish, chicken or lean red meat plus a large portion basmati rice, pasta, sweet potato or cous cous plus vegetables or salad; fruit, yoghurt, low-fat custard

drastic low-fat diets: you need healthy fats to absorb fat-soluble vitamin D (and vitamins A and E). Beat it: At Munich University, Germany, runners who drank two pints of non-alcoholic beer daily for three weeks had more killer T-cells, which indicate a

was thinking I'd lose weight if I eat microwave meals for lunch and dinner, because they only have about 8g of fat and 300 calories. I'm running about four miles every day, I'm male, 5'6", 195lb."– Cliff RosaYour best answers...I used to be the Convenience Food

in the mouth this cannot happen for fats or protein).Avoid fruit juice, milk, carbonated soft drinks such as lemonade and if you’re going to use sports drinks, sip and do not gulp. In summary, a low fat (quicker to digest) and light in volume fuel is your best

and low in fat). Choose the 'healthy' ready-meals when visiting your supermarket if you lack the time or inclination to cook. Or make a hearty bean soup or a pot of vegetarian curry.Pop a multivitaminUnless you have special medical needs, replace your

-carbohydrate, low-fat, moderate-protein meals to avoid overburdening your digestive system. Avoid Feasting It's not a good idea to gorge the night before a race as this can play havoc with your digestive system and keep you awake at night.Stick With Familiar Foods

in as much fluid.Again, there’s no magic here, just common sense. If you fill up on low-calorie, high-water-content drinks and foods, you’ll be less likely to crave more fattening foods. (Remember, the drinks need to be low- calorie. Beer, wine and fizzy

in your muscles and liver could be too low. Stevenson recommends low-GI foods like oats or legumes three hours before a short run. Then fruit with low-fat yoghurt should be enough afterwards. "But don't forget the body often mistakes thirst for hunger