This is a fantastic way to start the day: the protein from the yoghurt will kick start your metabolism, the banana will keep you full for a couple of hours and the ginger and lemon will work as a detox.Serves 2Time spent in the kitchen: 5

; eggs; bread; fortified breakfast cereals Runners need more because it's involved in metabolism Not enough evidence to prove that high doses can help to improve performance; requirements can be met by a balanced dietB6 (Pyridoxine) Involved in metabolism

, "It depends on the adequacy of the diet, the calorie intake, individual nutritional needs etc. Many endurance athletes consume a large amount of calories to meet their metabolic and training needs. A higher calorie intake will often provide more

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. For years, researchers have known that magnesium plays a critical role in endurance performance. Magnesium

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. Log on to the Internet, flip through a fitness magazine, or cruise the supplement aisles in a health food

to provide energy or stored for later metabolism. Some scientists have suggested that when a person snacks, the body is continually exposed to the effects of high levels of insulin, and that this may make some cells develop a resistance to it. This may mean

Potassium Complements the action of sodium Vegetables, fruit (especially bananas), and juices May encourage sodium secretion and help to reduce blood pressure Extra potassium is not known to enhance performanceZinc Involved in metabolism of fats, carbohydrates

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 little zinc goes a long way. Though you have only about 2 grams of it in your body, zinc works in tandem

-linolenic acid (ALA), a type of omega-3 that fights inflammation. The seeds also contain metabolism-boosting vitamin B6, and pack in 5.6g of fibre for every two tablespoons. Eat smart: Grind the flaxseeds with a mortar and pestle before sprinkling them

protein – most experts agree that nutritional supplements won’t improve your health, let alone boost your endurance, burn fat faster or speed up your metabolism. You’re probably meeting all of your vitamin and mineral needs through diet alone