Q Since becoming a runner, I’ve become very conscious of my diet. I am, however, confused over one fairly fundamental issue – the recommendation that we should consume a minimum of five portions of fruit and vegetables each day. I eat at least five to six bits of fruit a day, bu...

“Boosts stamina, endurance and strength. Clinically proven to burn fat faster. Will speed up your metabolism. Can increase your muscles’ energy-loading system and propensity for sustained power and performance.”Sounds too good to be true? Unfortunately for athletes, scientific re...

RDA. You need this to keep your metabolism steady and your bone mineral density high. Lemon grass is also said to be antipyretic - that is, it helps combat fever.Aspargus: An 80g serving provides 60 per cent of your RDA of folic acid, a nutrient

ingredients with ice; strain into a tall glass.Only 120 calories, and 37 per cent of your Recommended Daily Allowance (RDA) of vitamin C.Contains potassium and lycopene, an antioxidant that helps protect muscles from damage.STRAWBERRY DAIQUIRIIngredients: 40ml

need nutritious carbs. Fibre-rich cereals are good choices – a bowl (30g) of bran flakes supplies around a quarter of your fibre needs, 50 per cent of the RDA for folic acid and 25 per cent of the RDA for the B vitamins and iron. Yet they contain almost

, as the mineral can be toxic in amounts just a few times the Recommended Daily Amount (RDA). Other good food sources of selenium include nuts, oatmeal and seafood.Whole grains (cereal, bread and pasta)These carbohydrate powerhouses help trigger the release

is high in sodium, but also contains a sixth of your daily magnesium and nine per cent of potassium RDA, vital electrolytes that strengthen bones and help prevent cramp.BAD GUY: ALCOHOLThe good news: Moderate drinking (one to two units a day) is linked

(Per five pieces without salsa)The HealthyParmesan is 33 per cent muscle-building protein. And because there’s no point having big muscles without strong bones to hang them on, a serving also provides 20 per cent of your calcium RDA. That brilliant red

day (25 times greater than the RDA) found no effect on the incidence of colds. Swap the pills for a varied diet.3. CARBO LOADING: Consume carbohydrate during training sessions of more than 90 minutes Consuming carbohydrates during intensive

reserves, you need nutritious carbs. Fibre-rich cereals are good choices – a bowl (30g) of bran flakes supplies around a quarter of your fibre needs, 50 per cent of the RDA for folic acid and 25 per cent of the RDA for the B vitamins and iron. Yet