or chicken plus a large portion of rice, pasta, sweet potato or cous cous plus vegetables or salad; fruit, yoghurt, low-fat custard or stewed fruit.Drink Water, low-sugar squash or diluted fruit juice during the day.Wendy Martinson is an Accredited Sports

meal or having a recovery drink within 15 minutes of training which is excellent. Ideally your recovery meal or drink should contain both protein (approx 10g for someone of Sue’s size) and carbohydrate (approx 50g). Sue drinks chocolate milk which is a

).Evening Fish, lean red meat or chicken plus pasta, noodles, sweet potato or basmati rice (or risotto, lasagne or fish pie)with vegetables or salad;low-fat custard or rice pudding with stewed or fresh fruit and yoghurt.Wendy Martinson is an Accredited Sports

, stewed fruit or low-fat rice pudding.Bed-time snack Handful of mixed nuts (including brazil nuts) plus dates, raisins or other dried fruit.DrinkWater, low-sugar squash or diluted fruit juice during the day.Wendy Martinson is an Accredited Sports Dietitian

if running 10 miles or further but ideally he should drink fluid if training for longer than 30 minutes. For sessions lasting longer than 60 minutes, Rob would benefit from a sports drink providing carbohydrate and sodium.RecoveryRob usually eats a meal after