Getty ImagesImbibing copious amounts of alcohol over the Christmas period is for many as venerable a festive tradition as scoffing mince pies or arguing over what to watch on telly. And runners, while more body conscious than most, like to kick back as much as anyone else. Unfort...

. To read the full article - including Gordon Ramsay's perfect pre-race dinner and Michel Roux Jnr's favourite recovery fuel - subscribe now. You'll even save 30 per cent on your annual subscription by doing so right here online. Race-morning breakfast

or healthy fat (such as potatoes with chicken, pasta with fish or rice with tofu) give a longer, slower energy release compared with carbs on their own. DON'T eat less on rest days you still need plenty of carbs and protein to promote muscle recovery and re

release compared with carbs on their own. DON'T eat less on rest days you still need plenty of carbs and protein to promote muscle recovery and re-fill glycogen stores.DON'T over-indulge. Although you need to take on a lot of calories when you're training

for heart health.Swap Shop Olive oil spreads are rich in healthy monounsaturated fats and vitamin E, a powerful antioxidant that promotes muscle recovery after an intense run and reduces free radical damage.

’s hard-working muscles with an ample amount of protein to help speed recovery. But whey protein, the specific type of protein found in dairy foods, may also help to strengthen the immune system. Ample research also suggests that regular dairy consumption

Post-race recovery - Protein-rich broth From 3:13 marathon runner Michel Roux Jr "This delicious and easy recipe is ideal for after a race," says Michel Roux, 47, chef at Le Gavroche and author of The Marathon Chef (£8.99, www.amazon.co.uk). "It

You don’t need a magic potion if you want to shift some weight, fight colds, boost your endurance, defend yourself against major illnesses or run faster and better. All you need is food. Over the years, we’ve brought you some great nuggets of nutritional know-how - some weird, so...

for strong bones, which is great for your running, but animal milk, in particular, offers much more. Dairy food and drink supplies a runner’s hard-working muscles with an ample amount of protein to help speed recovery. But whey protein, the specific type

The average person eats 230 sandwiches a year. That’s a lot of bread (and BLT) and no bad thing for runners. Sandwiches are handy for eating on the go and between meals. They’ve come a long way since the 1750s when John Montagu, 4th Earl of Sandwich, first placed a filling betwee...