Graham's guide to healthy eating for training

When training for anything, whether it's a run, bike ride or a big rugby match, I think it's important to have a sensible eating plan that you can stick to. Everyone is different, so it's about making a diet plan that works for you. Here are my five simple tips that will make sure you eat right, feel great during training and get you ready for race day.

• Don't skip breakfast - It's my favourite meal and sets me up for tackling all the challenges my day has to offer. Most days I will have a combination of cereal, fresh fruit and coffee. One great treat is a wholegrain bagel with low-fat margarine and baked beans - high in those much-needed carbohydrates, relatively low in fat and a great winter warmer!

• Snack, snack, snack - In the dark, cold days of winter it's much easier to feel tired and drained come the end of the day. The best way to avoid this is to eat little and often through the day. As long as you're avoiding things high in fat and salt, snacking is the best way to prepare your body for training. Replace that mid-morning bag of crisps with a banana, plain popcorn or some dried fruit.

• Stay natural - A lot of people now rely on supplements and vitamin pills to ensure they get their recommended daily allowance. I enjoy varying my diet to make sure my body gets all the things it needs in a natural way. Try a meal of fresh fish, vegetables and fruit salad for dessert to pack your body with natural vitamins, protein, oils and fibre.

• Drink more water - A simple one, that's easy to neglect. The body needs twice as much water when you're training.  Aim to drink five litres of water for days when you run. I keep a two litre bottle with me on set or in rehearsal which I top up through the day.

• Eat to aid recovery - Following a run you need to eat to replace the glycogen used during training. Try not to eat a massive meal after running. Instead have a number of healthy snacks 15 minutes apart to refuel and recharge those muscles. After a run I like to rest for an hour then over the next two hours have small portions of sushi, unsalted nuts and edemame beans. Yum!

I’m running the Crystal Palace 10k on 4th March 2012 – you can join me by signing up at www.ageuk.org.uk/10k or call 0800 169 8787.

The Wrap Up And Run 10k Series is coming to the following locations:

Crystal Palace – 4th March 2012

Southport – 4th March 2012

Tatton Park, Cheshire – 11th March 2012

Harewood House, Yorkshire – 18th March 2012

Coventry – 25th March 2012

Exeter – 25th March 2012