Celebrity Fit Club's co-presenter and nutrition expert Dr Adam Carey answers your questions. . .

I'm running a 10K race for the first time, what can I do on the day of the race to help me go the distance?

On the morning of the race, you should have a low glyaemic index (slow release) carbohydrate-based meal, such as porridge oats or whole meal toast together with a small amount of protein, which might come form eggs. I would avoid high fat foods, as they take longer to digest. Decide on a meal in advance, and test it out before training a few weeks before the race itself. That way, you'll avoid making any nutrition mistakes that could damage your performance.

During the race itself, sip on a carbohydrate-based energy drink, such as Viper, which will keep you hydrated, improve your stamina and help you recover faster. Viper also replaces important electrolytes lost in sweat, as well as containing a small amount of protein to help protect your muscles against damage.

I'm trying to lose weight, but I'm not sure what to eat for breakfast. Do you have any healthy suggestions?

Most breakfasts contain too much refined carbohydrate and not enough protein. Calorie-for-calorie, protein is better at controlling your appetite than either carbohydrate or fat. In other words, it will keep you feeling fuller for longer. I would look to get a portion of protein and two portions of unrefined carbohydrates. This could be beans and eggs on wholemeal toast. However, a quick and easy way to boost the protein content of the typical breakfast of cereal and milk is to mix the milk with Promax. If you miss breakfast, a Promax Diet bar might come to the rescue. These bars contain a healthy blend of natural ingredients, including CLA and green tea extract.

I don't need to lose any weight but want to tone up for my beach holiday do you have any advice?

When most people talk about toning up, they usually mean a firm, defined appearance. In general, a more toned body is one with less fat and more muscle tone. You might have great muscle tone, but if you're carrying excess body fat then nobody is going to be able to see it. So, step one is to get rid of the subcutaneous ('under the skin') fat stored over the muscles. This will require an integrated programme of good nutrition, cardio and resistance exercise. Nutritionally, you need to ensure you keep a good protein intake and limit your overall calories by reducing the amount of starchy carbohydrates you eat, especially later in the day. Aim to do cardio exercise first thing in the morning on an empty stomach to encourage fat loss, whilst resistance work would be more beneficial later in the day. A thermogenic product like Thermobol will help to speed up the rate at which stored fat is broken down and burned off, which will help give you that firm, toned look that's fit for the beach.