A bowel full of blueberries




What to eat after a run

11. Blueberries

These antioxidant powerhouses boost cardio and bone health and have anti-inflammatory benefits. “Blueberries may be the best source for reducing runners’ oxidative stress,” says Maffetone.

Eat: 50g a day, frozen or fresh, to combat oxidative stress.

12. Avocados

Avocados aid lean muscle growth, with around 15g of ‘good’ fats per fruit. Like olive oil, they’re high in oleic acid, which is great for boosting the heart and fighting inflammation. They also aid absorption of antioxidant carotenoids.

Eat: Ripe avocado in salads or as a snack drizzled with olive oil.

13. Chicken/turkey

It’s hard to separate these two. Chicken offers slightly more protein per gram, but turkey is leaner. Both pack equal levels of D-Aspartic acid, which aids muscle repair.

Eat: Skinless white meat is the leanest option.

14. Salmon

This is a great source of protein (100g of wild salmon contains 25g) and omega-3s. Recent studies have found salmon also contains bioactive protein molecules that may be beneficial for joint cartilage.

Eat: A 50g portion at least once a week during heavy training periods.

15. Turmeric

This spice contains curcumin, a bone-boosting flavonoid.

Eat: Add to curries after training. The root is more powerful than the powder.

16. Beef

It’s one of the best meats for muscle growth and it can help digestion. “When cooked rare or medium rare, it provides a high amount of glutamine,” says Maffetone. “This amino acid is fuel for the gut, helping other foods to be absorbed, to ensure we obtain all their nutrients.” Beef also contains the most easily absorbed form of iron, vital for red blood cells and muscle function.

Eat: Organic and grass-fed. A 100g steak contains 22 to 26g of protein.

17. Eggs

Chickens, ducks, geese, quail: their eggs all pack a punch. The yolk contains calcium, iron, phosphorus, zinc, thiamin, B6, B12 and folate, as well as omega-3 fats.

Eat: Get 6g of protein per large egg at breakfast, post-training and as a snack.