‘RICE’ is commonly used as an aide mémoire.R stands for Rest – common sense, really, but a runner in the middle of a race or training session may not heed the symptoms of a less severe injury and just carry on. There may be some excuse, as exercise

Hearty, healthy and as hot as you like, Jamaican jerk spices will warm you up after a winter run. And if you can't stomach more turkey, try chicken, pork or tofu to beef up the traditional Caribbean side dish of fibre-rich rice and peas. Serves: 2

’t miss out on flavour and all-important protein.Serves: 4Preparation: 25 minutes400g broccoli, divided into small florets150g uncooked brown rice2 medium to large cooked chicken breasts1 tbsp sesame oil4 shallots, finely sliced2 red chillies, finely

essential fats into race-winning energy.Serves: 4 Preparation time:  15 minutes250g thin rice noodles1 tbsp sesame oil200g green beans200g cooked peeled prawns1 bunch of spring onions, slicedChopped coriander leavesFor the dressingJuice of 2 limes1 tbsp fish

Ingredients (serves 4)4 chicken breasts5 tbsp olive oil2 tsp cumin seeds, finely ground2 garlic cloves, crushedSalt and freshly ground black pepper400g wild rice, or white and wild rice mixed500g cooked beetroot, chopped into chunks1 bunch spring

: An excellent meal before a race, or whenever you wake up feeling hungry and ready for a hearty breakfast. Calories: 250kcal per bowl made from 45g dry oats and semi-skimmed milkRice cakes with peanut butter Why they’re good: Rice cakes are low in calories, most

Preparation: 45 mins350g butternut squash Olive oil250g chestnut mushrooms250g halloumi cheese50g wild and brown rice4 spring onions, trimmed and sliced3 tbsp sliced fresh basilJuice of half a lemon1 tbsp honey1 whole curly leaf lettuce, such as apollo

handful of coriander, chopped1 medium pumpkin or squash, cut into 2cm pieces1 tbsp fish sauceThai rice or rice noodlesHeat the oil and saute the onion, ginger and garlic for about five minutes until the onion has softened

and prolonged exercise.The carbohydrates in different energy bars tend to come from similar sources. You'll find complex carbohydrates in the form of rice, oats and, in a few products, maltodextrin. Commonly, simple carbohydrate is derived from dried fruit

in blood sugar - so you'll have more energy for longer. Insoluble fibre, found in wholegrain bread and cereals, whole-wheat pasta and brown rice, helps regulate your digestive system.If you're quivering at the thought of piling in all these carbs, don