cold in half.My recommendation: Take 5 to 20 grams after endurance exercise such as a 4-hour bike ride or 2-hour run. This supplement is no substitute for rest and a proper recovery diet, however.

UAN: Article type:++add book link at top++ --This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. A little zinc goes a long way. Though you have only about 2 grams of it in your body, zinc works in tandem

, 14.8mg for women), try to get iron from a variety of sources. Meat is probably your best bet, as it contains haeme iron which is more readily absorbed by the body than non-haeme. However, other good choices include iron-fortified cereals, lentils

extra-virgin olive oil 2 peeled, coarsely chopped medium yellow onions 120ml (half a glass) dry white wine 235ml water 235ml chicken stock 1 140g tin of tomato purée 1 tbsp fresh oregano, chopped Boil water with some sea salt and set aside. Mix

in Britain. It’s packed with beta-carotene. Just 200g supplies substantially more than 100 per cent of the RDA for vitamin A (beta-carotene is converted into vitamin A in your body). All of your protective tissues, such as your skin, sinus passages

-clogging saturated fats.Plate it Aim for around 140-200g of lean meat, or the equivalent (one egg equals 30g of meat, protein-wise) a day. Having 85g of meat supplies 20-25g of protein (25 to 30 per cent of your daily needs). Trim away any visible fat, and grill