Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1
) after exercise speeds glycogen recovery compared with carbs alone. A milkshake or yoghurt would therefore be better post-workout choices than a pasta feast.Change your ways Aim to consume 1.2-1.4g protein per kilogram of body weight (84-98g if you
twice as much salt as salted peanuts (1.87g versus 1g per 100g). Muesli with a portion of fresh fruit makes a better choice. Oats and rye flakes are rich in cholesterol-lowering soluble fibre, naturally rich in B vitamins and iron, and apples are rich
faster than plain water. A cheaper alternative is to mix your own isotonic drink by diluting apple (or any other) juice with an equal quantity of water, adding 1-2g of table salt per lire.Post-workoutGood Breakfast cereal barBetter Energy barBest Protein
of your urine. University of Connecticut researchers found that urine colour correlated very accurately with hydration status. Pale yellow urine indicates you're within one per cent of optimal hydration. Try to drink one litre of water for every 1,000kcal
