A member of the British Dietetic Association and Health Professional Council, Ruth McKean is a leading sports dietician and an advisor to the Scottish Institute of Sport. She is also a former Scottish National 5,000m champion.This spring, she joins us as one of the ASICS PRO Team...

Ruth is a leading sports dietician and a member of the British Dietetic Association and Health Professional Council. She is also an advisor to Sportscotland's Institute of Sport, specialising in helping athletes of all levels prepare nutritionally

for the level of training he is doing. He should aim to increase his by approximately 170g carbohydrate per day, particularly at lunchtime and throughout the afternoon. 170g equates to one medium jacket potato at lunchtime, one large bowl of cereal

. Spread low-fat soft cheese on a multigrain bagel and add sliced grapes, which are full of fibre and vitamins. This low-GI option should keep you going until lunchtime. The cheese also offers calcium, protein and vitamins. People often steer clear

Eggs on whole-wheat toast and fruit juice or fresh fruitLeftovers from dinner – pasta, soup, chilli or even vegetable pizzaThe Lunchtime CrowdPeople who run during lunch hours sometimes find that hunger gets the better of them. That’s because if you ate

. Filling yourself to the brim will leave you feeling sluggish as your intestinal tract battles to try to digest all that extra food. This is especially true if you overeat at lunchtime.Make some noise Between meals, snack on crunchy foods to awaken both