have shown that low-fat milk or milkshakes are good recovery foods, both for nutrient and fluid content, since they contain carbs and protein. A fruit smoothie containing low-fat milk or yoghurt is equally effective.If your session lasts less than 90

with non-juice drinkers. It's high in fibre and nutrients that help burn the blubber.10 Eat three 250kcal protein-rich snacks a day: those who do are 30 per cent more likely to lose weight.11 Grab a handful of peanuts a day to get heart-healthy folates

the food is swallowed doesn't mean it will be digested. It passes through your stomach and then reaches your small intestine, which slurps up all the nutrients it can through its spongy walls. But five to 10 per cent of calories slide through unabsorbed

at least a pint of fluid immediately following the race. As for food, go ahead and grab some of what's on offer – it's time to replenish the water and nutrients that you've lost.Expert's tip "Start the race a little slower than you think you can average

carbohydrate and 30 per cent protein (eg a tuna sandwich, or a specialist recovery drink) is the best way of giving your muscles the nutrients they need to minimise post-race damage and soreness. Also, keep drinking water or rehydration drink throughout

to dermatologists, running stimulates circulation, transports nutrients and flushes out waste products. All of this leads to a reduction in subcutaneous fat, making skin clearer and facial features more distinct.17. It may not be much consolation, but men

overheating. Don’t wear tight-fitting clothes.Eat well Be sure you’re getting enough iron, calcium, folic acid and other essential nutrients.Go easy Running to the point of exhaustion doesn’t do you or your baby any good.

yourself to one or two units (one pint of ordinary strength lager), and have at least two alcohol-free days per week.Taper TipsDO carb up. Change the nutrient mix of your pre-race diet as the week progresses so you obtain more of your calories from

(or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race. Of course, if you are still gaining weight after your first recovery week, you might want to consider

of other key nutrients, check out RDA on a Plate, opposite. a pinch of salt  Runners also need to be aware of their salt intake. Too much salt is linked to high blood pressure – which can cause heart attacks and strokes. Government estimates suggest