UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. A type of oil called omega-3 fatty acid, which is found in fish such as salmon and tuna, can lower your

, you can dramatically improve the nutritional quality of your diet. Next time you’re doing the weekly shop, try to make one healthy change in each aisle of the supermarket to improve your health as well as your running.Cereal thriller Breakfast cereals

, the Archives of Internal Medicine reported that Dutch men who ate the most chocolate had a 47 per cent lower mortality rate over 15 years than a similar group that consumed little chocolate. In June, the Journal of Cardiovascular Pharmacology published a

of the gingerbread cappuccino. So sit back and add the cream of that scientific knowledge to your cuppa to maximise its benefits for......your healthUpper: Several studies have revealed that coffee is a significant source of antioxidants, which may help protect us

tortillas have a lower glycaemic index than the white variety. They also have more protein and less starch.Hard heartedReducing the fat in your diet can lower your cholesterol by 29 per cent, according to the University of Toronto. And upping your intake

. There is one area of nutrition, though, where copying America might just be a good idea. Earlier this year the US Government updated its nutrition guidelines – the recommended daily amounts of staples such as sugars and fats. They based the new guidelines

– and the nutrients they contain – are lost. Lots of refined carbohydrates are fortified to add back some of the nutrients, but you can't add back all the fibre. Runners, of course, need more than the average amount of carbohydrates, especially leading up to a

that recommend drinking as much as 800ml of fluid per hour to maintain your dehydration level at lower than two per cent when you're exercising, you're almost certainly drinking too much. Ultra-distance runner, Professor Tim Noakes, author of The Lore of Running

. There is one area of nutrition, though, where copying America might just be a good idea. Earlier this year the US Government updated its nutrition guidelines – the recommended daily amounts of staples such as sugars and fats. They based the new guidelines

There’s no hotter issue in sports nutrition right now than the carbs versus carbs-plus-protein controversy. The battle pits scientist against scientist, small companies against behemoths, and new research against long-held beliefs. At one crucial