Ruth is a leading sports dietician and a member of the British Dietetic Association and Health Professional Council. She is also an advisor to Sportscotland's Institute of Sport, specialising in helping athletes of all levels prepare nutritionally

special supplement on cocoa flavonols, with 17 articles about chocolate’s health benefits, ranging from lower blood pressure to increased brain blood flow and better skin health (honest!).In November, independent researchers at Johns Hopkins University

to lift people’s spirits. One American study found that men who consumed extra selenium in their diets reported feeling happier at the end of the day than a control group. It’s best to obtain selenium from foods rather than from a supplement

it matter where the carbohydrates we eat come from? FINgersA. Healthy wholefood options are always your best bet - they have a high nutritional value and will give you a good blend of fast- and slow-release carbohydrates. Ideally, try to consume slow

little easier, we have included a rundown of the information you need to know when choosing an energy bar, and the results of our test of 17 of the bars currently available.Bar ExaminationsWhen you’re running for long periods, you need to supplement your