.GingerThis pungent, aromatic spice contains powerful compounds called gingerols, which act as anti-inflammatories. These compounds may also help prevent colon cancer. Ginger is also a good source of the minerals potassium, magnesium and copper.Peanut butter

to consider your recovery needs, so having something at that time is better than trying not to eat anything. That said, there are factors that prevent people from eating so late. Some say they are not hungry after exercising; if this is the case, start small

Q. I want to practise my nutrition for race day but my trainer says I should wait until a few weeks before the race so I get the maximum benefit - is he right?A. It's imperative that you experiment during training to find out what will work best

-boosting range of nutrients. Or you could try one of these...1. Buy a pot of low-fat fromage frais and throw in some dried apricots with some nuts and seeds. All of these have a low GI (Glycaemic Index), which means they release energy slowly and help prevent

. Not only do avocados contain heart-healthy monounsaturated fats but researchers at Ohio State University discovered that their phytochemicals can help prevent mouth cancer.2. GarlicThe pungent bulb is an enemy of cancer. But don't throw it straight

carbohydrates, plus a little protein and healthy fat. This will give you an energy boost and prevent you from running out of steam.Try this: Two pancakes, 100g berries, 200g of fat-free yogurt and one slice of bacon or a scrambled egg.

for the American Dietetic Association. "And that's where your power comes from."The benefitsBecause protein slows digestion and lowers a food's rating on the glycaemic index, it prevents high-energy carbs from sending your blood sugar soaring, then crashing. That

Matthew Sorrentino. "Plus, the impact on blood pressure tends to be significantly lower in regular caffeine drinkers because their bodies become tolerant to its effects."...your brain powerUpper: Beyond merely preventing you from nodding off in that 9am

If transition is triathlon's fourth discipline, nutrition should be the fifth. Making fuelling mistakes could mean your race ends in disaster. And the longer the event, the more critical your food and drink strategy becomes. But it's not easy