UAN: Article type:++add book link at top++ -->This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate. For years, researchers have known that magnesium plays a critical role in endurance performance. Magnesium

Quinoa is a complete protein source, bringing essential amino acids, as well as magnesium, iron and fibre to the table. The pomegranate packs in more antioxidants than a cup of green tea, and the feta is rammed full of calcium.Serves: 4Preparation

good source of energy-converting B vitamins such as riboflavin, B6 and pantothenic acid, as well as bone-building calcium and magnesium. It's also a great source of fibre, antioxidants, vitamins A and C, folate and potassium, and blood- and bone

, sodium, calcium and magnesium in your diet. You can also incorporate plyometric exercises (ie bounding and hopping) into your sessions, to improve the strength and endurance of your leg muscles. An ideal time to incorporate plyometrics is before a speed

that extra zinc is of any benefit to performanceMagnesium Involved in skeletal development, nerve and muscle functions; assists with energy production Cereals; vegetables; fruit; potatoes; milk May be related to aerobic capacity Studies have failed to show

.GingerThis pungent, aromatic spice contains powerful compounds called gingerols, which act as anti-inflammatories. These compounds may also help prevent colon cancer. Ginger is also a good source of the minerals potassium, magnesium and copper.Peanut butter

it with butter. But potatoes are rich in vitamin C (a powerful antioxidant) and are also a good source of B vitamins and minerals such as potassium (for muscle and nerve function), and magnesium (needed for the production of energy). Thin-skinned red potatoes

with each serving of green beans. The mineral has been  found to help reduce fracture rates, say researchers in the Journal of Nutrition. Olives are rich in calcium, magnesium and phosphorus - all proven to help shore up your skeleton. In one Greek study

, as well as calcium and magnesium which can be helpful for some insomniacs. – Linda ZackIt can be due to your body temperature being too high. Try having a cool shower after your run. – NessieChange the time you run. – Night NurseIf it's really bad, a Nytol

, giving your muscles the food they need for recovery. The perfect food for this is quinoa. It's packed full of protein and carbohydrates, and contains more magnesium, fibre, iron and folate than brown rice.In any race longer than a half-marathon, much