-dense," says dietician Cara Marrs. Don't expect to shave pounds with low-fat versions; one cup of two per cent milk contains 138 calories - eight fewer than a cup of whole milk.Myth 2: Dairy increases mucus productionThe truth Several studies, including a 2005

symptoms if you spread out your intake. You can use lactose-free milk or Lactaid-type products. Also look for calcium-fortified soy milk and orange juice, plus tofu, canned salmon, broccoli, and tortillas made with lime.My recommendation: Aim for 1,000 to 1,500

Serves: 2Preparation time: 8 minutes600ml semi skimmed milk2 tbsp drinking chocolate 3 tbsp medium oatmeal 100g raspberries 1 Place the milk, drinking chocolate and oatmeal in a saucepan and bring to the boil, simmer gently for 5 minutes until

.maximuscle.comContains 59kcal, 10g protein, 11.6g carbohydrate and 0.2g fat (per 100ml)Maximuscle might be better known for its drums of protein powder, but in addition to its recovery powder Recovermax, it has moved on to individual ready-mixed drinks with Maxi-Milk. A

Makes 12 Preparation time: 30 minutes200g self raising flour25g oats75g light brown muscovado sugar3 medium ripe bananas 100g crunchy peanut butter2 medium eggs, lightly beaten25g melted butter125ml semi skimmed milk 1 Preheat the oven to 200oC, gas

Makes 8Preparation time: 11 minutes 150g self raising flour 1 medium egg 2 tbsp clear honey 150ml semi skimmed milk 25g sultanas 50g bran flakes1 Place the flour in a large bowl and whisk in the egg. Gradually add the honey and then milk and whisk

physiologist at the University of California in San Francisco, Engler, along with her twin sister and fellow PhD Marguerite, has spent the last 15 years researching the connection between diet and blood vessel health. In 2004, the Englers published the first

the flavour) destroys chocolate's antioxidants, so make the drink using pure powdered cocoa.A 2003 study published in the Journal of Agricultural and Food Chemistry found that hot cocoa boasts more antioxidants than red wine, tea and even cold chocolate milk

-fighting white blood cells.Daily IntakeTriathletes should consume a daily dose of 1g of protein per 1kg of body weight. Eat 15-25g of that during recovery, within an hour of finishing a ride or run. And always target lean sources. "Skip the animal proteins

Mineral Function(s) Food Sources Claim(s) of Supplements The ScienceCalcium Important for proper bone and teeth structure Milk, cheese and yoghurt; dark green, leafy vegetables; fortified cereals and juices; fortified white flour and bread May