recovery from injuries and infections, so eat high-quality sources, such as lean meat, soya beans (in the form of soya milk or tofu), fish and low-fat dairy products. Each day, try to have 150-180g of lean meat or two to three servings of soya products

find out if you are deficient in a particular nutrient? Some things make it more likely.Dieting. If you restrict your daily caloric intake to fewer than 1,200, you’re likely missing out on several important nutrients.Lactose intolerance. If you can

(which includes lots of tomatoes) is a good bet for a long and healthy life.With our tasty recipe ideas you can combine stocking up on your nutrients with scrummy, moreish meals.

of Sports Nutrition for Endurance Athletes (VeloPress, £16). Adding new foods to your diet re-energises a bored palate, she says, and provides a variety of nutrients your body needs to ramp up health and running performance. These substitutions for tried

chopped,1 garlic clove, crushed,1.5 litres vegetable stock,100g macaroni,125g French beans,200g Birds Eye Soya Beans,55g petit pois,2 ripe tomatoes, chopped,2 tablespoons pesto Cooking Instructions 1 Fry the onion in the oil for five minutes. Add

Lucozade Sport£10.80 for 12 bottles Carbs per 500ml: 32g“Contains all the major nutrients you need,” says coach Chris Husbands. “Better for longer events – half-marathon and above. Raspberry is actually nicer than standard orange

as well, for example yoghurt at breakfast or tofu at lunch. It’s also important to eat protein from a variety of sources so that your body gets an array of nutrients. Eating only tuna, even though it’s a great source of protein, is too limiting. Other

. Vegetarians and vegans, women and people trying to lose weight are most at risk of protein deficiency. Male triathletes should consume 1.2g to 1.4g protein per kg body weight per day, females need around 15 per cent less than males. So a 70kg male

UAN: Article type:++add book link at top++ -->This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. Technically, phytochemicals aren’t considered nutrients, but these little disease-fighting dynamos are so

to convince you that you need to supplement your diet to improve performance and stay healthy.The science partThere are 13 main types of vitamins, most of which we obtain from our diet. Most of our vitamin D, however, is produced from exposure to the sun