skimmed milk and free from artificial colours, flavours and sweeteners. Independent research shows it helps athletes do 40 per cent more training. Each drink comes in a large and easy-to-hold bottle with more than enough milkshake for a thirsty runner

or cereal with milkLarge bowl of spaghetti carbonara (pasta with eggs, parmesan cheese and bacon)Grilled chicken breast with a large serving of brown riceFor a quick way to top up your carb count, try one of these quick-and-easy snacks. Each is crammed

nutrition. Make up a simple batter the night before – mix 100g flour, 300ml milk, two eggs and 1tbsp vegetable or sunflower oil – and store covered in the fridge in a large jug. Forget sprinkling refined sugar – blueberries and sliced banana are the perfect

, sweet potato doesn’t even need extra butter or milk to produce a perfect, creamy result.PolentaThe Italian word “polenta” translates as “cornmeal mush”, but it's so much more than that. Made from ground cornmeal flour, polenta is the staple food