Cook this ultimate running recovery meal with salmon, brown rice, peppers and kale

Salmon, rice, green vegetables

This delcious salmon fillet with crunchy red pepper, leafy green vegetables and wholegrain rice packs a post-run punch and delivers all the nutritional goodness that runners need after training. Nutritionist Ruth McKean breaks down why this meal covers all bases.

Ingredients:

160g portion of salmon - Rich in omega-3s, this oily fish helps dampen inflammation and being high in protein, aids muscle repair.

A large handful of kale - Leafy green vegetables have been shown to have a protective effect against heart disease and also contain nitrates, the ingredient in beetroot juice that boosts endurance performance.

Related: Can beetroot juice help you run a PB?

Chopped red pepper - High in recovery-boosting antioxidants vitamins A and C, peppers are also rich in phytonutrient lycopene (which is great for your skin).

Brown rice (80g dry weight) - High in B vitamins and providing 60g carbohydrate to top up depleted glycogen stores.

Finish with natural yoghurt and fruit for extra vitamins, fibre and a probiotic boost.