are burning more calories while your body is breaking it down. Try to eat some protein at every meal and snack-time. It doesn’t have to be a steak or chicken breast – it could be something like poached eggs on toast for breakfast, or cottage cheese or low-fat
stoking up the fire for thanks to Kate Percy, author of Go Faster Food: Over 100 Energy-boosting Recipes for Runners, Cyclists, Swimmers and Rowers (www.gofasterfood.com).To make sure you're getting enough low GI, slow-release carbohydrate to fuel your
, and should be consumed within 30 minutes of finishing your ride. That's when you gain the most benefit.Hot ChocolateChocolate milk is one of the best post-exercise drinks around, says Gidus. Prepare powdered mixes with low-fat milk instead of water: milk
refuelling strategies for both types of morning exercisers:Early risersChoose high-carbohydrate foods that are low in fat and moderate in protein. Aim for about 400-800 calories, which will fuel your training without making you feel sluggish. Drink about half
that suits a whole range of cooking methods, squashes are the perfect comfort food for chilly days and longer nights. Why? Squashes are high in carbs, but have a very low glycaemic load (GI) – making them the perfect slow-release fuel for endurance sport
loss, so get plenty of calcium. Make dairy products such as low-fat milk, yogurt, cheese, and cottage cheese a part of your daily menu. Even if you have a lactose intolerance, you may be able to consume 8 ounces or more of milk or yogurt a day without
.com).Active ingredients: The protein in chicken helps speed muscle recovery. Mozzarella adds calcium for bone health, and vitamin B6, which helps your body break down food and produce red blood cells. Plus the tomato sauce delivers a recovery-boosting, health
the bodys stores of the antioxidant vitamins A, C, D and E, though. I recommend you focus on replacing these with plenty of fresh fruit, juice and vegetables which will also help to increase your fluid intake along with low-fat dairy foods, whole
at Pittsburgh’s UPMC Centre for Sports Medicine, says the most common sign of disordered eating is when food choices become about what not to eat.“A lot of people have their good-food list and their bad-food list,” says Bonci. “Nothing high in fat, nothing fried
or pasta sauce, or mix crab or prawns with low-fat cottage cheese to fill jacket potatoes. Other good sources of zinc include lean meats, beans and wheat germ.Butternut squash A popular winter vegetable in America, butternut squash is now widely available
