review published in the Journal of the American College of Nutrition, found no measurable mucus increase among milk drinkers. "Yet I've had cyclists tell me that drinking milk makes them cough stuff up during their ride," says Roberta Anding, a

. Brewed coffee contains just two calories per cup, so it doesn't provide the energy muscles need after exertion, but adding low-fat milk and sugar contributes calories, and the calcium and vitamin D improve its nutritional profile. And coffee contains

the essential amino acids needed to rebuild cells. Milk is particularly high in branched-chain amino acids, including leucine, which has been found to trigger muscle recovery.Most plant proteins are 'incomplete,' lacking a few key amino acids. "To build

be at risk of nutritional deficiencies as well as poor physical performance.General healthy-eating guidelines as well as specialist requirements for athletes apply to meat-eaters and vegetarians. You daily aim should be to base your meals and snacks

those who don’t consume the grain. Sundried tomatoesSundried tomatoes offer a delicious nutritional double whammy of the antioxidant vitamin C and the micronutrient lycopene, which could reduce your risk of heart attack by as much as 50 per cent

the glycogen more quickly.Some good post-event snacks are cereal bars, fruit and yoghurt, toast with nut butter, dried fruit, or cereal with yoghurt and milk. Some of the best carbohydrate sources are brown rice, whole barley, whole buckwheat, whole rye

in calories to low-fat milk", but then putting a small knob of butter on top as food for the eyes.12. CornflourStir a little cornflour into your soups and the starch will instantly thicken watery affairs into hearty, healthy broths. As a bonus, cornflour

.In Sports Nutrition for Endurance Athletes, nutritionist Monique Ryan notes that, "For endurance athletes they [supplements] are crucially important. Because of your training and the stress it imposes on your body, you may need higher amounts of vitamins

supply of liver glycogen will stabilise your blood sugar as you train, keep your levels from spiking and ensure you don't run out of all-important energy.Change it: If time is your problem, stock up on just-add-milk breakfasts such as cereal and porridge

When you make a meal from scratch you know exactly what you're going to be eating and you can add as many healthy ingredients as you like. Unfortunately, holding down a job, having a life outside that job and training for triathlon often leave