and low-fat yoghurts provide a tiny amount of fat but are rich in calcium and are also a good source of protein. While oily fish such as salmon, sardines and mackerel are rich in essential fatty acids that are also important for the body's immune system

; simple carbohydrates (such as white bread or refined pasta), 30 minutes; complex carbs (such as wholegrain bread or brown rice) and light protein (such as yoghurt or eggs) 60 minutes; and heavy protein (such as meat or fish), up to two hours. If you

be bland – for a quick snack, mix in Italian cheese, mixed mushrooms or herbs.CouscousCouscous might look like a grain but it's actually made from rolled semolina wheat (like pasta). With more protein than potatoes or rice, couscous also makes for a perfect

.7g Carbs 26gProtein 6.7g(Per serving)The HealthyWaxy spuds, like these new potatoes, are lower GI than floury baking potatoes. That means they provide a steadier release of energy, keeping you ready to run all day. Asparagus is a rich – and rare

over the pasta and spread evenly in the dish. Top with parmesan and breadcrumbs. Bake for 20 minutes.The SkinnyCalories 420Fat 15gCarbs 57gProtein 20gThe HealthySwap white pasta and breadcrumbs for brown varieties to lower your risk of developing

The staple meat of Christmas, turkey is low in fat and high in muscle-building protein. Cook just the breast meat for the healthiest option - it contains just 155 calories per 100g. However, we know what matters most is having the tastiest turkey

with the asparagus and fry for a further minute.4 Pour over the sauce that you prepared earlier, and cook until the mixture becomes sticky. Sprinkle with the coriander and serve immediately with the Thai rice.The SkinnyCalories 321Fat 4.8gCarbs 32.4gProtein 17.4g

At the peak of barbecue season, don't let fatty chunks of meat weigh you down. These burgers combine the stamina-boosting nutrients of beetroot with the muscle-repairing protein of lamb. The optional feta gives each patty a melt

performance, says Dr Leslie Bonci, a nutrition expert. In a recent study, researchers at Vanderbilt University in the United States had athletes consume carbs and protein immediately after exercise or three hours later. Protein synthesis was three times

-day Food Diary Analysis Summary Nutrient Average daily intake (g/kg) Recommended amount per kg/ day or per day Carbohydrate 340g (7.3g/kg) 7-8g/kg/day (327-374g) Protein 112g (2.4g/kg) 1