Diagnosis: Onychauxis An overproduction of keratin, the protein that makes up your nails, onychauxis can strike after repeated bouts of black toenail. It’s mainly an aesthetic problem, but the nail may become tender. “The big toe is commonly affected, but you’re also

contamination from polluted seawater. Why? For quick-cooking post-run protein with a difference, mussels are classy, deceptively easy to prepare and relatively cheap. They're packed with muscle-building protein as well as vital minerals including iron, folate

. Wait two to four hours after eating a full meal before you begin training. Your meal should be low in fat, contain carbohydrates (such as pasta, potato or bread), a small amount of protein (meat, fish or pulses) and plenty of vegetables or salad. Avoid

it’s so important to get the recovery in, so I have a protein powder. Protein powder is something to do all the time when you’re training hard so you are always ready to do the next hard session.Q) Do you have a favourite treat to reward yourself

allergy (an allergy to the protein in oats, barley, wheat and rye) or IBS.If there is no known cause, I would say if you think it is the gluten or wheat, to first just cut down on these to see if this helps -  you admit yourself that you do like

England Journal of Medicine study suggest otherwise. For two years, participants followed one of four calorie-restricted diets with varying amounts of carbs, protein and fat. After 24 months, all participants had lost about the same amount of weight (just

, then don't eat fat. Many dieters also know that one gram of fat packs nine calories, while protein and carbohydrate both contain just four calories per gram. But the logic of having fat in your diet has risen to the fore again. "I think it's a pretty

or decide to start rebuilding your extension.Food & DrinkIf you haven’t yet tried training after your planned race-day breakfast, do it today. Make sure that you’re getting enough protein this week – it’s easily overlooked. You should be aiming for 0

in some protein along with the carbos. Research shows that optimal recovery food is 70-75 per cent carbohydrate and 25-30 per cent protein. Use a specialist recovery drink such as Science in Sport’s Rego, or munch on a tuna sandwich. Eating little

D in milk also fortifies bone strength. Of course, runners stand to gain a lot from strong bones (think fewer fractures). The high protein content of dairy foods helps give runners the protein they need to repair the muscle damage caused by intense