on starchy carbohydrates; you should also include two portions of protein-rich food, at least five of fruit and vegetables, and three of calcium-rich (dairy or alternative) foods.Nutrients lacking in the vegetarian diet will depend on the foods excluded

small serving of meat look and feel like a proper slab of flesh. "The vegetable stuffing adds healthy nutrients," says Krieger, "while cutting down on the amount of animal fat involved in a satisfying homemade burger."19. Brown pittasAdd extra vegetables

. Usually I urge people to get nutrients from food, but in this case it's easier and more effective to take a fish-oil supplement, because eating too much fish raises concerns about mercury."

. If solid foods seem unappealing in the morning, whip up a fruit and yoghurt smoothie.Experimenting at the wrong timeTrying a new food or drink during a race usually spells disaster, but training sessions are a great time to discover what fuels you best

fresh, raw or steamed vegetables and a third starchy carbs," he explains. "But try to go for brown rice and whole-wheat pasta because they are going to give you more nutrients, which means you use the food fuel more efficiently."When you're training hard

(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

(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

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still

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

(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