, and drink plenty of water. "Detox diets have received a bad press - mainly because they involve semi-fasting or omitting important food groups," says Bean, "but this diet focuses on fresh, tasty and nutrient-packed foods that help your natural detox system
fibre right before you run.Choose carbs wisely: Don't fill up on carbs from processed grains and sweets. Instead, carb-load with filling, nutrient-dense whole grains such as brown rice and quinoa.Cut back: A study in Proceedings of the Nutrition Society
to cause concern. So you can use butter; just don't go overboard, a caution that applies to any fat. Butter is known to be an excellent source of conjugated linoleic acid, which may be a cancer-fighting nutrient, according to scientists in Ohio State
.) That said, an excess of fat is bad news. Saturated fats – usually found in meat or dairy – can raise cholesterol and increase the risk of heart disease. They also affect the transfer of nutrients to muscles. Unsaturated fats are far better because
to resign yourself to illness this winter. Instead, bolster your immune system with essential nutrients to help keep your defences high.Oranges Believe it or not, winter is the sweetest time of year for oranges and other citrus fruits. Loaded with vitamin C
/artificial means. I think carbo drinks should be used as a supplement to a normal diet, as high doses of carbo drinks can be upsetting to the digestive system - the body needs other nutrients and some fibre to maintain general health.
of essential nutrients. I found that I just didn't have the same reserves as before, as I could never fully recover – and my sleep was patchy most nights. I can now run similar distances compared with before I had my girls, though I'm much slower. Enjoy your
/a RestSeven-day Food Diary Analysis Summary Nutrient Average daily intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 269g (3.8g/kg) 5-7g/kg/day as doing < 1 hour most days (354 - 496g
't worry. It's not all "pasta, pasta, pasta" - you can get your carb fix with a little help from these inspiring alternatives.PotatoesPotatoes are unique, as the only starchy carbohydrate to also be a vegetable. This makes them amazingly nutrient
and vegetables will provide the right mix of nutrients for your training.Ready to run again?It's near impossible to outline a one-size-fits-all recovery programme for such a unique problem. But a sensible approach is to take a couple of weeks of complete rest
