Sass. "A crack in the foundation requires raw materials to patch things back together, and in the body those raw materials come from what we eat."Proteins, vitamins, minerals and antioxidants help heal wounds, relax stressed tendons and mend fractured

delivers protein, calcium, potassium and vitamin D - these replenish electrolytes and help build new muscle cells.Hot chocolate's sugars also top up glycogen levels. But the 'dutching' process used to make many mixes (it neutralises cocoa acids and mellows

Dairy can be as polarising as politics. Some athletes claim cow's milk causes stomach aches, aggravates inflammation and produces phlegm; others tout its benefits.Milk products contain loads of vitamin D, calcium and high-quality proteins