to consider your recovery needs, so having something at that time is better than trying not to eat anything. That said, there are factors that prevent people from eating so late. Some say they are not hungry after exercising; if this is the case, start small

bones more quickly. So in addition to sound medical advice, choose the right combinations of foods to speed recovery and get back on track. Follow our slideshow to find out where to aim your trolley when you shop.Picture credit: Sue Tallon

Q. I want to practise my nutrition for race day but my trainer says I should wait until a few weeks before the race so I get the maximum benefit - is he right?A. It's imperative that you experiment during training to find out what will work best