iron absorption. (Make sure you choose lollies made with fruit juice, rather than sugary artificial versions.)When they’re good: They’re great any time, but they’re best immediately after a tough, hot run. Calories: 75kcal per lollyFruit yoghurt Why it

This is a fantastic way to start the day: the protein from the yoghurt will kick start your metabolism, the banana will keep you full for a couple of hours and the ginger and lemon will work as a detox.Serves 2Time spent in the kitchen: 5

advice to limit your egg intake after researchers found that, unless you serve them dripping in cooking oil, eggs actually had next to no effect on blood cholesterol levels.Preparation time: 5 minutesServes: 2 200g fat-free Greek yoghurt 1 small garlic

, this mineral stimulates taste, smell, appetite and mood. Lean beef also contains heart-healthy monounsaturated fat, while iron and vitamin B12 promote healthy red blood cells.Greek yoghurtAs well as containing double the amount of protein as regular yoghurt

clove, crushed100g watercress, choppedJuice of half a lemon2 tbsp vegetable oilPitta bread x8Topping100g watercress150g Greek yoghurt1 small clove garlic, crushed1. Preheat the oven to 220C or Gas Mark 6 and place a large roasting tin inside to heat up

, such as sausages, bacon and pastries. These take longer to digest and will sit heavy in the stomach.Liquid Meal If you can't eat because of nerves, have a meal replacement shake, smoothie or yoghurt.Drink Enough Have 500ml of water, a sports drink or diluted fruit

If you're like many runners, you eat well 90 per cent of the time. Maybe you have porridge for breakfast, yoghurt as a snack, and wholewheat pasta to refuel after a run. These are all smart choices, but there's a way to transform these stalwarts

the glycogen more quickly.Some good post-event snacks are cereal bars, fruit and yoghurt, toast with nut butter, dried fruit, or cereal with yoghurt and milk. Some of the best carbohydrate sources are brown rice, whole barley, whole buckwheat, whole rye

Cointreau liqueur (or orange juice) 100ml white wine (or apple juice or water) Yoghurt, cream or ice cream to serve1 Heat the oven to 190C. Pour boiling water over the currants, cranberries and pink peppercorns to just cover, and soak for 10 minutes.2 Mix

into the mix for example a yoghurt or fruit and yoghurt smoothie. Example Meal Plan Breakfast Porridge or wholegrain cereal with semi skimmed milk plus added dried fruit (raisins, apricots, figs) or banana;two slices of multigrain bread with jam; glass