-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

recovery from injuries and infections, so eat high-quality sources, such as lean meat, soya beans (in the form of soya milk or tofu), fish and low-fat dairy products. Each day, try to have 150-180g of lean meat or two to three servings of soya products

of beans and peas grown all over the UK, from broad beans popping up in June to September’s crop of green beans.Why? Naturally low in fat and sodium, beans and peas contain high levels of Vitamin C, which helps the body heal wounds and fractures, and boosts

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

the garlic and chilli. Cook for three minutes over a low heat, then add the tomatoes, red pepper and basil. Cook for two minutes, season and leave to cool.2 Half fill a medium-size pan with vegetable oil and place on a low heat. In a bowl, beat the egg, cream

anaerobic threshold12-18 MILESYour glycogen stores are now starting to run low, so your body is desperately trying to convert the more abundant and energy-rich fat stores to keep your motor running. "How efficient your body is at doing this is about 30 per

-rate variability," says Dr Tim Church, coauthor of exercise guide Move Yourself. Think of it as having only two gears to tackle the Alpe d'Huez when you need 20. Low heart-rate variability leaves you at a higher risk for a fatal heart attack.Muscles:When you

the body’s 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

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

energy intake was low. Her saturated fat intake was just below 10% of her overall energy intake which is good. There is no need for Helen to decrease her fat intake further. Protein intake Helen's protein intake was slightly lower than required but only