Serves: 2Preparation time: 7 minutes 100g rolled oats 50g dried cranberries ¼ tsp mixed spice 2 tbsp cranberry sauce 700ml semi skimmed milk1 Place all the ingredients in a saucepan and bring to the boil.  Simmer for 4-5 minutes, stirring occasionally until thickened.2 Serve wi...

with carbohydrates can speed your recovery. Calories: 80kcal per cheesePorridge Why it’s good: Studies show that a bowl of porridge helps lower cholesterol. Porridge will also fill you with plenty of carbohydrates to boost energy and alertness. When it’s good

- Perfect porridge From one-time London Marathon runner Brian Turner "This dish is perfect pre-race fuel," says celebrity chef Brian Turner, 61. "It has both slow- and quick-release carbohydrates for instant and measured energy." When he ran the Flora

if improving performance is as easy as making a few changes to your diet? Next time you need to run faster, stronger or longer, try these simple staples for a peak performance.Porridge Goldilocks was onto something when she raided the three bears' house

!InspirationReader to Reader: Time for Breakfast?10 Ways With BreakfastTrainingEating And Training: How To Time It Right RecipesHoney Breakfast Fruit CakeBanana, Honey and Ginger Breakfast SmoothieHot Chocolate and Raspberry ShakeBrunch Packed OmeletteCranberry Spiced Porridge

is all you need to lose. You shouldn't try to lose more than that anyway, as you'll also be losing muscle as well. Personally, I dont eat ready meals. This is what's working for me: breakfast of porridge or muesli, with skimmed milk; lunch of lots

fruity snack in the morning gives a slow release of carbsGood Bran flakes with semi-skimmed milkBetter Muesli with grated appleBest Porridge with toasted pumpkin seeds and honeyWhy? To kick-start your metabolism and replenish liver glycogen reserves, you

avoided might actually energise you. But stick to healthy fats, as they improve vitamin absorption: top porridge with walnuts or add avocado to wraps.Habitual eaterA Swedish study found that creatures of habit who eat regular meals lower their risk

small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim

for breakfast: cold porridge with muesli. Then everything is packed up in time for our 8.30 start. That might sound like lots of hanging around but to tell the truth the time passes very quickly. Once again we took off to Highway to Hell, so either