-wheat pasta before your next big race.Skimmed milk You'll only perform at your peak if you're able to train regularly, and that's where skimmed milk comes in. It's an easy way to include plenty of calcium in your diet – one of the most important nutrients
of diabetes and heart disease. But if they don't shake up their diet from time to time, they could develop a nutrient deficiency.Eat smarter: Make frequent substitutions to your diet, says Monique Ryan, author of Sports Nutrition for Endurance Athletes (£16
Eating a balanced and varied diet is vital for energy and good health. "While the most important thing is to get enough energy through complex carbohydrates, without a range of other nutrients you risk injury and infection," says Laura Wyness
too light, which saps strength. Then, try these tips.Swap smartPick nutrient-dense, low-calorie veggies and whole fruits. Around 100g of grapes saves 195 calories over the same amount of raisins. Instead of juice at breakfast time, eat an orange
ride, make a game out of eating all the snacks you've stashed in your jersey. You lose if you end the ride with uneaten food.Missing the recovery windowIf you eat within 30 to 60 minutes of ending your workout your body will fast-track nutrients
react by overeating, and you also won't gravitate to junk food when you're not really hungry.Raise the bar: Use energy bars whenever you feel ravenous. They're high in nutrients and low in fat. They can fill you up on 250 calories or less, provide
the day.Double upChoose protein sources that are also high in other valuable nutrients. Lean beef and dark-meat chicken (legs and thighs) contain high-quality protein and iron, which helps deliver oxygen to muscles. Cold-water fish (such as cod and salmon
/a Rest Day 5 n/a Rest Day 6 n/a Rest Day 7 9am 50 minutes moderate-intensity running (hard during the last 10 minutes)Seven-day Food Diary Analysis Summary Nutrient Average daily intake (g/kg) Recommended amount per
B3), nutrients that help release energy from food.Cook: Beans and peas are simple, tasty and perfect for pepping up dishes from risottos to traditional roast dinners. Cook green beans al dente to enjoy them at their best. Try this: Minty Broad Bean
GETTY IMAGES The "season of mellow fruitfulness" really lives up to its name, so make the most of Britain's autumnal bounty of seasonal fruit and vegetables. Gluts of autumn fruit and veg are packed with nutrients and right on your
