: protein, omega-3 fats, iron and zinc may be deficient if meat, poultry, fish and eggs are excluded. Add calcium to that list if milk and dairy foods are excluded. To ensure you're including enough of these vital nutrients, try the following

of cycling team Garmin-Slipstream's training and race preparation."There's nothing nutritious about that food," is Lim's blunt opinion of the traditional pre-race meal. In fact, he has eliminated all processed wheat from Garmin-Slipstream's diet, and at races

in calories to low-fat milk", but then putting a small knob of butter on top as food for the eyes.12. CornflourStir a little cornflour into your soups and the starch will instantly thicken watery affairs into hearty, healthy broths. As a bonus, cornflour

jacket potato or bowl of pasta, once seen as a healthy choice, became foods likely to increase your weight.Health warningA number of low-carbohydrate diets have emerged and become very popular, though the total avoidance of carbohydrate is still largely

and follow these tips for effective refuelling in the build-up to your next race.The problem: You avoid fatty foodsMany triathletes are body conscious and try to eliminate fat from their diets. If you avoid foods such as red meat and dairy products, you

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

, but these essential fats deliver benefits, so don't avoid them. Try salmon pâté or guacamole on a couple of oatcakes after a run." Ian Marber, the Food DoctorLose the tension"Avoid wasting energy during a race by unnecessarily tensing muscles, especially

with you wherever you go. Have a tried-and tested pre-run supper, and if it’s a long race (half-marathon or more), take special care to eat plenty of low-fat, high-carbohydrate food during the day, such as bread and pasta. But don’t get bloated.Don’t plan a

can wait until 7am with no indigestion risk. Either way, try to nibble through a low-fat breakfast such as porridge, leaving more time than usual if in doubt about your digestion. If you really can’t face food, consider meeting your morning’s calorie

- especially important if it was a marathon. Keep snacking on high-carb/low-fat food and sipping non-alcoholic drinks until your evening meal.19:00 - Get stuffed Feel free to enjoy a carbohydrate-heavy blow out on the evening after your race. If you want your