Q. I’m vegetarian and am wondering if I should refuel with a protein drink after exercise? I know some nutritionists think we already eat enough protein but as a veggie I’m not sure I do.A. It is a common concern that vegetarian diets can be lacking

Staying slim doesn’t have to mean a diet of lettuce. In fact, if you’re running and looking to stay trim, it’s essential you get the building blocks to rebuild your metabolism-boosting lean muscle. The main ingredient, protein, is packed into meat

are carbohydrates, protein and fat. Let’s take them one at a time. Carbohydrates are our main source of energy. There are two types: simple carbs (such as sugar, found in sweets, jam and desserts) and complex carbs (found in cereals, bread, rice, potatoes and pasta

.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

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

the high-quality protein is a low-cost, effective way to repair tired muscles. Goat's cheese is also rich in potassium, which could help protect you against heart disease and high blood pressure. Many thanks to Foolproof Italian Cookery by Aldo Zilli

, making you feel a little better.DietStick to your normal diet. Don't try anything new, but perhaps eat more carbs and less protein in the final 36 hours before the race. Don't comfort eat! You need extra energy, but not from junk food.Eat your last big

training I’d probably have two pasta based meals a day; I have two a week now. I’ve switched from carb-heavy meals to protein-heavy meals – so lots of red meat, including steak, lamb and chicken – which is great. I hated having to shovel down that amount