bones more quickly. So in addition to sound medical advice, choose the right combinations of foods to speed recovery and get back on track. Follow our slideshow to find out where to aim your trolley when you shop.Picture credit: Sue Tallon

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. Glucosamine is an amino acid sugar that acts as the structural component of tendons, ligaments

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. Log on to the Internet, flip through a fitness magazine, or cruise the supplement aisles in a health food

, capsules and powders Improves stamina and immunity; helps maintain the natural balance of the body Studies show ginseng doesn't increase speed in runnersGlucosamine Sulphate Helps to rebuild connective tissue such as cartilage, tendons and ligaments

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. You can find ginseng everywhere: in sports drinks, iced tea, herbal supplements, and energy gels. Used

protein – most experts agree that nutritional supplements won’t improve your health, let alone boost your endurance, burn fat faster or speed up your metabolism. You’re probably meeting all of your vitamin and mineral needs through diet alone

, but if you have a headache or feel nauseous you should have more. After hard sessions, especially if you plan to train again the next day, think about having a recovery drink. The carbohydrate-protein ratio of these drinks will speed up muscle repair

going for longer. It's also great if you're trying to lose weight as it keeps you feeling full. Fruit and fibre In other words, fresh fruit and foods that are packed with fibre. A recent study in the International Journal of Sport Nutrition and Exercise

to prescribe ferrous sulphate tablets, but you should also look closely at your diet.Strike a balanceA balanced diet should provide adequate iron but, in reality, when you're busy and training (and perhaps trying to lose some weight to improve speed), it can

. Brewed coffee contains just two calories per cup, so it doesn't provide the energy muscles need after exertion, but adding low-fat milk and sugar contributes calories, and the calcium and vitamin D improve its nutritional profile. And coffee contains