to spread this out during the day, including some at lunchtime and using a recovery shake. It would also be beneficial to Nigel to vary his protein sources - before, he mainly ate chicken. Including some red meat two to three times per week would double up

helps replace sweat losses) and the carbohydrate (which will help maintain energy levels) they contain. The amount you consume should be dictated by your sweat loss - try not to lose more than 2% body weight from fluid losses. Recovery Sue is eating a

a half) for women.There are also benefits linked to recovery from exercise, says nutritionist Kim Pearson (www.equilibria-health.co.uk). "Beer contains predominantly water and carbohydrate, both of which are essential in post-race recovery," she says

fish is 4 x 140g per week for males. Protein intake Rob eats protein-rich foods at each main meal but could boost his protein intake after long training sessions to enhance his recovery, particularly if he doesn't plan to eat a main meal straight away

We all know that breakfast is the most important meal of the day, but it can be tricky to squeeze a nutritional meal into the hectic period between waking up and going to work. These 10 top breakfasts are tasty, simple and designed with runners

tuna). Protein intake Dan’s protein intake met his requirements but it was at the lower end of the range so could be increased slightly to maximise muscle recovery. Dan’s evening meal sometimes lacks a good protein source; cheese is often the main

in one instance, so this is not a real concern. Helen did choose good protein sources such as lean red meat, soya, dairy foods, fish and chicken. As her training volume increases, she may find it useful to combine protein and carbohydrate in a recovery

." So enjoy some roast potatoes for once. Milk also works because it contains fat, as well as protects the stomach. Dr Sarah Schenker, nutritionist with the British Nutrition Foundation, recommends slow-release carbohydrates (such as oats, brown rice

: your calorie and carbohydrate intake needs to match your training energy output. However, as your training volume increases and then tapers, so should your food intake. Planning your pre-race diet needn't be a nutritional nightmare: here are 25 handy

, you can dramatically improve the nutritional quality of your diet. Next time you’re doing the weekly shop, try to make one healthy change in each aisle of the supermarket to improve your health as well as your running.Cereal thriller Breakfast cereals