nutritious foods, including nuts, berries, green vegetables and lean-protein foods. "These types of foods should form the cornerstone of a runner's diet," says RW nutrition editor Anita Bean. "They provide all the vitamins and antioxidants you need to combat

-run recovery food because it provides an excellent mix of carbohydrate to refuel your glycogen stores and protein to repair tired muscles. Oranges This fruit is an excellent source of carbohydrate as well as the antioxidant vitamin C, which may help your

raced really well.How do you approach your diet?Like a lot of athletes, I’ve experimented with my diet over the years and have come to realize that the most important thing is balance. I try to include carbs, protein and some vegetables or fruit at every

your intake of protein, which builds muscles and soft tissues, to between 100g and 120g a day.  Other recovery nutrients include iron to build blood; and zinc to speed-up wound healing - both are found in lean meat, whole grains and fortified cereal