. Vegetarians and vegans, women and people trying to lose weight are most at risk of protein deficiency. Male triathletes should consume 1.2g to 1.4g protein per kg body weight per day, females need around 15 per cent less than males. So a 70kg male

deficiency. University of Oklahoma Professor Emeritus of Medicine and haematology specialist E. Randy Eichner works with the University's sports teams and screens all incoming female athletes for anaemia. Year on year, Eichner finds that between 10 and 20 per

in the August 2006 issue of the International Journal of Sport Nutrition and Exercise Metabolism, experienced cyclists performed 3.1 per cent better in a 30K time trial after six weeks of FRS supplementation than after a placebo drink. That's not the only

infections and breaks up catarrh. For coughs, try aniseed, marshmallow or thyme, and a sore throat can benefit from the use of sage or myrrh.As a basic rule, take supplements of vitamin C (3000mg daily) and zinc (15-25mg daily), at the first sign of a cold

of your nose). Trade white potato for sweet potato, supplement meat dishes with kidney and eat plenty of fresh vegetables such as spinach and pumpkin.Vitamin B5 works hard to reduce allergic symptoms and a healthy 100mg a day will help to ward off

a heavier breathing rate. "Wearing a face mask or scarf can increase the humidity and warming of the air before you breathe it," adds Jones. A vitamin C supplement may help, too. An Indiana University study found that participants who took 1,500

grams of protein each day. If you exercise, your protein needs increase even more, so add another 10 to 20 grams. Focus on quality protein sources such as soy, eggs, lean meats, fish, poultry, and beans and grains. CaloriesPregnancy boosts your energy

of fibre, 100 per cent RDA of vitamin C, and anti-inflammatory agents.MOJITOIngredients: 40ml light rum; 3tbsp lime juice; 3 mint sprigs; 2tsp sugar; 110ml soda water. Crush mint with sugar in bottom of galss; add remaining ingredients. Made mostly

crashed. He now believes he did too many hard 20-milers in the heat. "I was exhausted from the first step of the marathon," he says. He finished 15th in 2:14:19.HydrationEveryone knows drinking fluids is supposed to help you run faster. But you have

with simple mind-tricksI gave up on January 23 this year. In this time I have gone from 10-minute miling to 9-minute miles so you should be able to see huge improvements almost immediately. I used to chew two pieces of Airwave gum at the same time because