WHAT TO EAT

TO build muscle in your triceps, nutritionist Shona Wilkinson ( shona.

wilkinson.com) recommends the following foods. Cottage cheese is great for helping to tone muscle, due to its high protein content. Frozen Greek yoghurt is creamy like ice cream, but contains almost twice as much protein. Choose a brand that doesn’t have too much added sugar, or make your own! Serve topped with blackberries for even more health benefits. Many Olympians have chocolate milk as a breakfast or after workout snack. Studies show that it is as effective as any sports drink in increasing energy and delaying exhaustion.