: protein, omega-3 fats, iron and zinc may be deficient if meat, poultry, fish and eggs are excluded. Add calcium to that list if milk and dairy foods are excluded. To ensure you're including enough of these vital nutrients, try the following
), which helps in the production of energy. Add them to salads, soups and stir-fries. SteakOne portion of the beef in this dish contains more than 70 per cent of your recommended daily allowance of zinc. As well as promoting a healthy immune system
and infection after the race. You may also be feeling disorientated – or even depressed – in the come-down after achieving such a significant running goal.Unfortunately, there’s no formula for calculating how long your body will take to recover – this will vary
With three disciplines to consider, it's easy to make mistakes when you're eating and drinking during training and racing. That's the bad news. The good news is that it's easy to avoid triathlon's common nutritional pitfalls if you plan ahead
meal to help you recover try some seafood - clams, mussels, prawns - with whole-wheat pasta. The zinc in the seafood can help boost your immune system, which will have been weakened by your race effort, and help repair muscle damage.20:00 - Be boring
