for the next session.If you can't stomach a meal after exercise, there are plenty of sports recovery products available. Drinks are handy if you can't manage a bigger snack. Make sure you also include some protein with your carbs: research has shown

You know fish is good for you. ‘It’s a rich source of protein and healthy fats,’ says sports dietitian and running coach Cassie Dimmick (achievingyourbest.net). But actually eating it is another matter, with one survey* finding that one in four

oil in and set aside. Skewer veggies and grill on all sides. Serve over a bed of steamed brown rice and drizzle sauce over the veggies. Makes eight skewers. Per serving (serves four) Calories: 220Fat: 11g Carbs: 29g Protein: 7gRule 2: Eat meat

will be better off exercising after a light meal or snack. Exercising in a fasted state reduces your endurance and encourages your muscles to turn to protein for fuel, so you can literally burn away those leg muscle fibres. While you may burn slightly more fat

in building immunity.There is convincing evidence that dietary nutrients such as glucose, protein, fat and glutamine play an important role in supporting immune function. While minerals such as iron, zinc, and vitamins A, E, B6 and B12 are also important

are adequately hydrated. Your body and baby need extra calories, extra protein, and an array of vitamins and minerals to support both pregnancy and exercise. Here is what you need and how to get it. ProteinBeing pregnant means that you need an additional 10

energy source in each meal or snack. Combine it with a protein rich food and some salad, fruit or vegetables and that will slow down the rate the carbohydrates are released and fill you up. (Protein and fibre are both great at filling us up.) Do this two

of proteins, fats and carbohydrates Widely distributed in foods; potatoes; beef; fish; poultry; nuts; breakfast cereals Runners need more to meet their increased energy requirements Not enough evidence to prove that high doses can help to improve performance

Eating the right combination of carbohydrates and protein can help you become a stronger and faster runner, and help your muscles recover quicker from each exercise session. What will suit you best depends very much on your level of training, your

by eating foods such as broccoli, spinach and fish. Protein helps to steady hormones so include some in every meal: add dried fruit and seeds to your porridge; cheese to a baked sweet potato and tuna; or make hummus - chickpeas are loaded with protein