Smash your goals in 7 days

Can it be possible to rustle up a delicious post-training meal in under half an hour? Hell yeah! And I challenge anyone who thinks otherwise. This month’s four protein-rich suppers have been specifica

How much protein do runners actually need?

How to eat for max gains, asks Rob Kemp

THE HUNGRY RUNNER’S GUIDE TO…

■ Serves 4 ■ Prep 15 mins ■ Cook 15 mins 140g soba noodles300g fresh or frozen podded edamame beans4 spring onions, shredded300g beansprouts1 cucumber, peeled, halved lengthways, deseeded and sliced1

From carb loading to topping up on electrolytes, here are some of the best ways to give your endurance a boost