, between October and March.Why? Jerusalem artichokes are rich in inulin, a carbohydrate packed with bacteria-promoting properties. This means that as well as being great fuel for longer runs, Jerusalem artichokes are also great for maintaining digestive

If you're like many runners, you eat well 90 per cent of the time. Maybe you have porridge for breakfast, yoghurt as a snack, and wholewheat pasta to refuel after a run. These are all smart choices, but there's a way to transform these stalwarts

With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead

in antioxidants, which the body employs in the ceaseless war against cell-destroying free radicals. Shallots also pack a powerful vitamin A punch, to aid bone growth, protect vision and fight infection.BroccoliOne of nature's nutritional big hitters, broccoli

, cumin, crushed garlic, salt and pepper, and rubbing it into the chicken breasts. 2. For the salad, cook the wild rice according to the packet instructions. Rinse under cold running water. Drain well and tip into a large bowl.3. Stir the beetroot, spring

; fry for five minutes.Souper choices Onion, garlic, celery, carrots; dried sage, thyme, oregano, bay leaves, rosemary, cumin, cinnamon, chilli powder.Liquid assets These add anti-inflammatory compounds that help fight post-run soreness.Quick tip Add

If you’re like most runners, you spend the final days before your marathon feasting on high-carbohydrate foods. But a good nutrition plan doesn’t end with that last plate of pasta the night before your race. Your pre-race breakfast is just

of the British Nutrition Foundation. Here's how to add some nutritional punch to your menu, inspired by cuisines from around the world.Poland: BeetsGreat for: Soothing inflamed musclesHearty and rustic, Polish meals often feature beetroots, either raw in salads

's better to avoid the pizzas that include high-fat meats such as salami. They contain fats that are most likely to induce gastrointestinal problems and will increase the likelihood of you wanting to go to the toilet during the run."GOOD CHOICE: Vegetable

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still