If you skimp on protein your body will borrow it from muscle to meet its needs, undermining the fitness you've worked so hard to achieve. "Getting enough protein protects your lean mass," says Roberta Anding, a sports dietitian and spokesperson

When you're sidelined by injury your natural reaction should be to cut back on calories until it's time to return to training - and burning energy. But the healing process demands fuel, too. "It's like fixing a house," says sports dietitian Cynthia Sass. "A crack in the foundatio...

muscles. Experts believe it triggers extra calcium release in your muscles. "And this means stronger muscle contractions," says Dr Terry Graham, professor of nutritional sciences at the University of Guelph in Ontario, Canada. Downer: "Other chemical

, nuts and legumes Encourage muscle growth and prevent muscle breakdown May offset protein breakdown in muscles; supplements can increase muscle growth or recoveryCoenzyme Q-10 Helps release energy from food to body's cells Can be made in the body; food

. The trick is to get maximum muscle repair and metabolism boost with minimum belly expansion by opting for lean, nutrient-rich cuts. Chicken breast is the obvious choice, and though this low-fat protein hit should definitely be part of your nutrition plan

UAN:236 Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Branched-chain amino acids, or BCAAs, have been a hot topic for years, and they do show promise

UAN:261 Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Better known as andro, this supplement made headlines when US baseball slugger Mark McGwire said

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. Creatine may be one of the best-selling supplements ever, with more than $100 million in annual sales

to meet their demand; extra calcium may help to reduce the risk of stress fractures in female athletes with menstrual irregularitiesSodium Helps to control body fluid balance; involved in muscle and nerve functions Table salt; tinned vegetables; fish

replenishment impairs muscle recovery. Plus, not drinking enough of the right fluids can lead to chronic mild dehydration, causing fatigue. Here's how to avoid some common dietary pitfalls.