’s good: Any time. Some runners swear by it as a highly digestible pre-race snack, despite its protein content. Calories: 250kcal per 200g of low-fat yoghurtGreen soya beans Why they’re good: Soya beans in any form are a high-quality source of protein

that vegetarian athletes can meet their protein requirements if they regularly include the following foods in their diet: soya products such as tofu, tempeh, mince and beans; Quorn and Quorn products; pulses, including lentils, peas and beans; nuts, nut butters

shown them to be extra susceptible to bone-mineral loss because of their intense training.To keep your bones in peak condition, eat plenty of dairy products, or up your intake of calcium-fortified soya milk, tofu, salmon or broccoli

intolerant or a vegan, opt for calcium-fortified juices, soya milk, or breakfast cereals with added vitamin D. Check the label for a comparison to milk (listed as a per cent of the RDA for calcium). Make it happenStart your day with dairy or the equivalent. A

-increasing knackeredness. Soon, merely putting on my shoes was enough to exhaust me. I weighed myself. I was the heaviest I’d ever been. I embarked upon a virtually fat-free diet: tuna and baked potatoes, obscure leaves and roots, soya, pale, thin milk like blood

that is digested quickly - which makes it the ideal protein to consume during exercise. It's also a good choice for recovery.Casein: Milk's primary protein releases its amino acids slowly, delivering a steady supply of muscle rebuilders to a tired body. Soya: A

/72%), protein (8.2g/12%), fat (1.3g/2%), fibre (2.3g/3.6%).Main ingredients: Grape juice, maltodextrin, soya protein, oats, crisp rice, fruit, plus added vitamins and minerals.Taste Test: Chewy and moist. Contained plenty of real fruit bits and easy

training sessions. If dairy is not an option because you’re lactose intolerant or a vegan, opt for calcium-fortified juices, soya milk, or breakfast cereals with added vitamin D. Check the label for a comparison to milk (listed as a per cent of the RDA

Food and diet are an essential part of a runner’s training programme. It’s perfectly normal to try out different foods and eating patterns – do you eat an hour before you run, or two hours? Do you switch from cow’s to soya milk, or increase your

training," says Alan Tichenal, a University of Hawaii sports nutritionist and 20-time finisher of the Honolulu Marathon. Aim for 75-100g of protein per day.If you don’t eat meat, fill up on protein from eggs, beans, dairy and soya products.To rebuild your