. Not only will eating local food boost your green credentials by reducing food miles, it could even save you money too.Summer is officially here, and with it comes a feast of delicious British produce that’s been soaking up the sunshine. There’s a rainbow

Coach (www.1life.com). "We only need between 0.8g and 1.2g of protein per kilogram of body weight in our diet. The crucial point for runners is that eating too much protein means that they are probably not eating enough carbohydrate."But don't fear

climes (or in hot working conditions in the UK) are still provided with salt tablets.For most runners, however, a sports drink should be adequate. I’d suggest 200ml of an isotonic drink just prior to running and 200ml every 15-20 minutes during your run

If broccoli and spinach are the rock stars of the vegetable world, then celery and lettuce are the stage-hands, working hard out of the limelight. For years we've dismissed these pale staples as nutritionally barren, focusing our attention

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

-raising flour, 100g butter, 150g caster sugar, two eggs and a pinch of salt. Bake for 1-1½ hours until the bread is golden on top and a skewer comes out clean. Fresh muffins are also a great idea. Use wholemeal flour and add some fruit for fast-burning sugar

. The calcium in milk will help keep your bones strong. When it’s good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run. Calories: 160kcal per 250ml of semi-skimmed chocolate milkCottage cheese Why it’s good: It’s packed

15 to 20 minutes after your workout. Don’t dilly dally.Having won the post-training skirmish, John Ivy moved into the big war zone. In 2003, he published a performance study that argued for C+P while you exercise. He gave his subjects a three

. These simple carbohydrates are a great source of energy - in fact, honey was even used by runners in the Olympic Games in ancient Greece in as an energy source.A blend of natural sugars (80%), water (18%), and minerals, vitamins, pollen and protein (2%), honey

of Sports Medicine, which calls for 590-1180ml per hour.For the first time in its 107-year history, the Boston Marathon this spring provided all 20,000 runners with a fold-out pamphlet from the American Running Association and the American Medical Athletic