"This is my go-to breakfast," says Nate Appleman. "It's easy to make and gives me long-lasting energy when I'm training."Serves: Makes two 350ml servings. 1 frozen, peeled banana, cut into 1-inch pieces100g frozen mango25g fresh blueberries 2 tbsp shredded coconut4 tbsp plain yog...

A smoothie is a great way to start the day, and with a little imagination you can give yours a real kick.Have a little patience with the preparation: a study from Penn State University in the US found that people whose smoothies were blended

This is a fantastic way to start the day: the protein from the yoghurt will kick start your metabolism, the banana will keep you full for a couple of hours and the ginger and lemon will work as a detox.Serves 2Time spent in the kitchen: 5 minutes Ingredients:Small knob of fr...

: Before, during, or after exercise. They’re great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for a delicious recovery shake. Calories: 105kcal per medium-sized bananaCarrotsWhy they’re good: Carrots are low

the oatmeal is soft.2  Place the raspberries in a food processor or liquidiser and add the chocolate milk and blend until smooth. 3 Allow to cool slightly before pouring into 2 tall smoothie glasses.Top tip- Use frozen raspberries as a convenient alternative

, such as sausages, bacon and pastries. These take longer to digest and will sit heavy in the stomach.Liquid Meal If you can't eat because of nerves, have a meal replacement shake, smoothie or yoghurt.Drink Enough Have 500ml of water, a sports drink or diluted fruit

!InspirationReader to Reader: Time for Breakfast?10 Ways With BreakfastTrainingEating And Training: How To Time It Right RecipesHoney Breakfast Fruit CakeBanana, Honey and Ginger Breakfast SmoothieHot Chocolate and Raspberry ShakeBrunch Packed OmeletteCranberry Spiced Porridge

recovery snacks or drinks in your daily training carbohydrate allowance. 6. Make sure you include a small amount (10-20g) of good-quality protein in your recovery snack, such as a fruit smoothie, cheese or lean chicken.7. Choose drinks if you suffer from

-spoonful of vegetables. One of the servings can be fruit juice or a smoothie, but potatoes don’t count. In recent years scientists have done a lot of research into how fruit and veg protect our health. As well as fibre, vitamins and minerals, they are rich in substances

into everything you eat: sandwiches, rolls and wraps. Stir green veg (eg broccoli florets, spinach and cabbage) into soups, curries and hotpots. Add vegetables to juices and smoothies (try a carrot in a fruit smoothie).Keep frozen and tinned fruits and vegetables