training," says Alan Tichenal, a University of Hawaii sports nutritionist and 20-time finisher of the Honolulu Marathon. Aim for 75-100g of protein per day.If you don’t eat meat, fill up on protein from eggs, beans, dairy and soya products.To rebuild your
with foods rich in antioxidants and glutamine. "Beans and raw spinach are good sources for both," says RW Nutrition Editor Anita Bean. "Most brightly coloured fruits and vegetables – especially blueberries – are also rich in antioxidants. Glutamine
