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.

mix of sweet and healthy.BIGGER BREAKFASTSAfter a long run in the cold, treat yourself to an indulgent breakfast that'll top up your energy stores.Sweetcorn FrittersThis bright, tasty breakfast is packed with veggies and makes the perfect decadent

of the body-wall interface. In fact, by maintaining your glycogen levels your body need never come near anything vaguely brick-like whatsoever."It's a combination of people running too hard and not using the right nutrition," says Anderson. "Someone who has

urination following a 6-mile run compared to when they didn’t exercise.Up to 40 percent of athletes may have below-normal levels of zinc; a telltale sign of a deficiency is frequent colds. You may also be easily susceptible to infections and bronchitis

"Beer is proof that God loves us and wants us to be happy," said Benjamin Franklin – and who are we to argue with such an august figure?The problem most runners have, though, is reconciling sinking a couple of cold ones with the consequential effect

and ginger in a food processor until smooth, adding a tablespoon or so of cold water to help this process, if necessary. 3. Heat the oil in a heavy-based pan and gently fry the onion, garlic and ginger purée until soft and translucent. This should take about

, 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

out your 'eating identity' and learn how to tweak your diet so it meets your nutritional and running needs.Reactive eater"Reactive eaters listen to their bodies," says clinical nutritionist Tara Coleman (taracoleman.com). This stops them consuming too

-fighting white blood cells.Daily IntakeTriathletes should consume a daily dose of 1g of protein per 1kg of body weight. Eat 15-25g of that during recovery, within an hour of finishing a ride or run. And always target lean sources. "Skip the animal proteins

raisins and cinnamon for a sweet but healthy treat. Preheat an oven to 180ºC (Gas Mark 4). Core the apples so you have a small hole in each one, and run a knife through the skin around the middle of each apple. Pop the apples in an ovenproof dish and fill