feel physically tired, adjust your food intake to allow you a healthy rate of weight loss as well as a high energy level. —Anita Bean, RW Nutrition Editor

. Change your ways If you're stepping up your mileage, adjust your calorie intake. You will need to eat an extra 1,400kcal a week for every extra 10 miles each week to maintain your muscle glycogen stores and prevent a rise in cortisol. If weight loss

Tuna and butter bean salad Arrange 2 handfuls watercress (or other salad leaves) and some chopped peppers on a plate. Spoon 100g tinned tuna on top, breaking it up as you go. Scatter over 100g (approx of a 410g can) butter beans. Pour over 1

hard, the energy in/energy out equation still applies. You risk gaining weight and sapping your performance if you overdo it.DON'T skip meals. Leaving longer than four hours between meals saps your energy and can result in muscle loss as your body turns

this as a preview - and if you want to subscribe, you can save 30% right here.On wakingGood CoffeeBetter Water and lemon juiceBest WaterWhy? You lose up to 600ml (a pint) of fluid through sweat during the night so replenish your losses with an early

and baked bean hot breakfast paniniCalories 540Calories 395Fat26gFat9.8gSugar 6.8gSugar 5.0gFibre 6.1gFibre 1.5gSalt 1.0gSalt 1.3gAll-day breakfastEgg mayo sandwichCalories 679Calories 394Fat 35gFat 20gSugar 8.7gSugar 2.7gFibre 6.6gFibre 3.8gSalt 3.75gSalt 2

food you’re already eating even better. Now, will it be mushrooms, fried onion rings...On wakingGood CoffeeBetter Water and lemon juiceBest WaterWhy? You lose up to 600ml (a pint) of fluid through sweat during the night so replenish your losses

cent loss in body weight caused by dehydration can lead to anything up to a 20 per cent drop in performance; in fact, even a one per cent drop can significantly diminish the performance of some individuals. While most research would support the view