-fill glycogen stores.DON'T over-indulge. Although you need to take on a lot of calories when you're training 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

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

, there is a huge variation in the nutrient content, salt and fat in pre-prepared cooking sauces. When you consume a lot of salt (the government’s recommended daily amount is 6g), the body holds on to excess fluid, so you carry more weight. Swap your favourite

. Eating a diet with an ample amount of these seeds has been shown to improve health and help maintain a healthier body weight. People who eat whole grains and beans have a lower risk of developing Type 2 diabetes and certain cancers, and they tend to have

and essential fats, seeds contain bioactive compounds, which act as antioxidants. Eating a diet with an ample amount of these seeds has been shown to improve health and help maintain a healthier body weight. People who eat whole grains and beans have a lower

GETTY IMAGESThere are many reasons to eat seasonal and local food, from the environmental benefits of reducing the miles your food has travelled, to the simple fact that it is often cheaper to buy local food. It could even have an impact on your running. Most runners understand t...

Making healthy, performance-enhancing food choices isn't just about picking a salad rather than a quarter-pounder in McDonalds, or replacing Mars Bars with apples on your weekly shopping list. The decisions we make every time we sit down for a meal, or grab a quick snack, can hav...

Making healthy, performance-enhancing food choices isn't just about picking a salad rather than a quarter-pounder in McDonalds, or replacing Mars Bars with apples on your weekly shopping list. The decisions we make every time we sit down for a meal, or grab a quick snack, can hav...

calories and avoid excess weight gain. New to the 2005 guidelines is specific advice on which "fatty" foods to eat and which to avoid. For instance, since 80 per cent of unhealthy trans fats come from processed foods, the guidelines emphasise choosing whole

When it comes to food, we usually end up following the USA’s lead even if the trends that make it across the Atlantic aren’t that healthy. Just think McDonalds, Krispy Kreme doughnuts or get-thin-quick diets such as Atkins and South Beach. There is one area of nutrition, though, ...