but wild rice is still packed with nutrition. It offers a hefty dose of potassium, which the body's muscles need to work properly and which is also vital for the nervous system. Wild rice is high in folic acid, which may offer some protection against heart

Ingredients (serves 4)• 1 litre chicken or vegetable stock• 100g butter• 1 large onion• 1 bay leaf• 350g Arborio or Carnaroli risotto rice• 200ml dry white wine such as Verdicchio• 100g goats’ cheese – diced, plus four slices of goat's cheese

the glycogen more quickly.Some good post-event snacks are cereal bars, fruit and yoghurt, toast with nut butter, dried fruit, or cereal with yoghurt and milk. Some of the best carbohydrate sources are brown rice, whole barley, whole buckwheat, whole rye

➽ Gnocchi with tomato sauce or a little pesto➽ Salmon with rice or potatoes and some vegetablesHenrietta BaileyHenrietta Bailey is a nutritionist who works as part of the Pure Sports Medicine team (puresportsmed.com). She specialises in sports nutrition

be at risk of nutritional deficiencies as well as poor physical performance.General healthy-eating guidelines as well as specialist requirements for athletes apply to meat-eaters and vegetarians. You daily aim should be to base your meals and snacks

per kilogramme of body weight immediately after exercise in the first hour, and repeat each hour until normal eating patterns return. 4. Select carbohydrate-rich foods with a moderate or high GI, such as boiled potatoes or white rice. 5. Include

and repair tissue, those proteins need a little help," Anding says. Traditional food pairings often form complete combos: beans are good, but adding rice increases the overall protein quality.Proteins are absorbed at different rates (similar to fast-and slow

the picture.White bread, white pasta and white rice have been stripped of their outer bran coating and inner germ, and therefore also much of their nutritional content. Eat a bowl of spaghetti and you'll enjoy energy and calories, which are vital when you

When you make a meal from scratch you know exactly what you're going to be eating and you can add as many healthy ingredients as you like. Unfortunately, holding down a job, having a life outside that job and training for triathlon often leave

.In Sports Nutrition for Endurance Athletes, nutritionist Monique Ryan notes that, "For endurance athletes they [supplements] are crucially important. Because of your training and the stress it imposes on your body, you may need higher amounts of vitamins