help to prevent calcium deficiency and osteoporosis There is no evidence that extra calcium prevents osteoporosis; exercise - with adequate calcium intake - prevents bone loss. Runners who eat few or no dairy products may benefit from supplements

symptoms if you spread out your intake. You can use lactose-free milk or Lactaid-type products. Also look for calcium-fortified soy milk and orange juice, plus tofu, canned salmon, broccoli, and tortillas made with lime.My recommendation: Aim for 1,000 to 1,500

, nuts and legumes Encourage muscle growth and prevent muscle breakdown May offset protein breakdown in muscles; supplements can increase muscle growth or recoveryCoenzyme Q-10 Helps release energy from food to body's cells Can be made in the body; food

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

for endurance athletes. Several well-designed studies suggest that supplemental BCAAs may improve your exercise performance and help prevent the muscle damage that can occur with heavy training.BCAAs, along with 17 other amino acids, are the building blocks

nor butter in this recipe, there's no need for any guilt!Serves 9Time spent in the kitchen: 45 minutesThis cake keeps for a week wrapped in cling film.Ingredients:100g plain flour, 120g ground almonds, ¼ tsp salt, 1 tsp baking powder, 1 tsp

-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

Coach (www.1life.com). "We only need between 0.8g and 1.2g of protein per kilogram of body weight in our diet. The crucial point for runners is that eating too much protein means that they are probably not eating enough carbohydrate."But don't fear

pastry on your pies instead of short crust or puff pastry," says Norris. Switching to filo saves you 110kcal and 10g of fat per serving, reducing its effect on your blood pressure and cholesterol.17. Chilli peppersThey add heat to a meal, but they also

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.