Makes 12 Preparation time: 30 minutes200g self raising flour25g oats75g light brown muscovado sugar3 medium ripe bananas 100g crunchy peanut butter2 medium eggs, lightly beaten25g melted butter125ml semi skimmed milk 1 Preheat the oven to 200oC, gas

: An excellent meal before a race, or whenever you wake up feeling hungry and ready for a hearty breakfast. Calories: 250kcal per bowl made from 45g dry oats and semi-skimmed milkRice cakes with peanut butter Why they’re good: Rice cakes are low in calories, most

, crushed 1 medium-hot red chilli (optional) 2cm piece root ginger, grated 2 tbsp crunchy peanut butter 2 tbsp soy sauce 250g (4 blocks) dried egg noodles, cooked according to instructions1. In a wok or large frying pan heat the oil until hot. Stir

long pit stop. But eating the same foods day in and day out – even healthy standbys like peanut butter or brown rice – isn't the best bet for your body. "Runners should try new foods for the flavour and the nutrients," says Monique Ryan, author

Banana and Peanut Butter MuffinsBran Flake Breakfast PancakesBreakfast Topped BreadCinnamon Bagels with Fruit and Oat Compote

. Try coconut or peanut oil when you're whipping up an Asian stir-fry. Start an omelette by melting a little butter. The greater the variety of nonhydrogenated fats you incorporate into your diet, the better. A moderate intake of all types

(“hoagie”)1 tablespoon (20g) smooth peanut butter1 large bananaSplit the roll horizontally and spread thinly with the peanut butter. Place the whole banana inside. Eat cold, or warm through in a preheated oven for a few minutes.Vital statistics 418kcal, 65g

and your mental concentration high. Rice crackers provide quick energy (GI = 91, almost as high as pure glucose at 100), but may spike insulin levels too rapidly in some people. Cut the GI and risk of a drop in blood sugar levels by adding peanut butter

and nuts, pretzels, cereal, yoghurt, fruit and natural peanut butter.Day One: Running Off The Pounds | Day Two: Best Exercise Options | Day Three: Best Eating Routines For Runners | Day Four: Simple Ways To Count Your Calories | Day Five: Weight

for less than two grams by eating foods like bagels and white bread. "Watch for fat, as well," warns Lewin. "Many athletes eat peanut butter, thinking they're getting protein, not realising that it's 70 per cent fat. Then they feel weighed down."Try this