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.
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.
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.