drink after training. This could be a milkshake, fruit smoothie, yoghurt or just a glass of milk - Helen often does this already if she isn't planning to eat immediately after training. Vitamins and minerals Helen's intake of iron, copper, selenium

fish is 4 x 140g per week for males. Protein intake Rob eats protein-rich foods at each main meal but could boost his protein intake after long training sessions to enhance his recovery, particularly if he doesn't plan to eat a main meal straight away

or chicken plus a large portion of rice, pasta, sweet potato or cous cous plus vegetables or salad; fruit, yoghurt, low-fat custard or stewed fruit.Drink Water, low-sugar squash or diluted fruit juice during the day.Wendy Martinson is an Accredited Sports

, stewed fruit or low-fat rice pudding.Bed-time snack Handful of mixed nuts (including brazil nuts) plus dates, raisins or other dried fruit.DrinkWater, low-sugar squash or diluted fruit juice during the day.Wendy Martinson is an Accredited Sports Dietitian

meat or chicken with pasta, noodles, sweet potato or basmati rice, vegetables or salad; frozen yoghurt with fruit.Wendy Martinson is an Accredited Sports Dietitian, Registered Dietitian with the Health Professions Council and qualified group exercise