-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

, 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

your intake of protein, which builds muscles and soft tissues, to between 100g and 120g a day.  Other recovery nutrients include iron to build blood; and zinc to speed-up wound healing - both are found in lean meat, whole grains and fortified cereal