From the February 2013 issue of Runner’s World

Eat your way to healthy muscles

By Matt Gilbert

Stocking your kitchen with these superfoods will help you build and maintain muscle, so you can run faster and stronger.

Pomegranate juice
Ellagitannin, a phytonutrient found in pomegranates, reduces inflammation and post-workout soreness, according to physiologists at the University of Texas.
Weekly serving: 3 x 200mL glasses

Pork fillet
Lean, mean, high-quality protein, says sports dietitian Anthony Meade. It also provides thiamine, the B vitamin key to efficient metabolism of carbs into energy, and essential for the growth and repair of muscle fibres.
Weekly serving: 2 x 150g

Chocolate milk
Researchers at the University of Connecticut found runners who drank fat-free chocolate milk after a 45-minute run had markers of increased protein synthesis (rebuilding) three hours afterwards.
Weekly serving: 2 x 330mL

Spinach
The nitric oxide in Popeye’s favourite was found to reduce the amount of oxygen needed to power working muscles by as much as five per cent in studies at the Karolinska Institute in Sweden.
Weekly serving: 2 x 300g

Sweet potato
Low GI for sustained energy, and contains trace minerals manganese and copper. Both are crucial for healthy muscle function, and many runners fail to get enough, says Meade.
Weekly serving: 3

Almonds
Almonds are one of the best sources of alpha-tocopherol vitamin E – the form best absorbed by your body, says Meade. The potent antioxidant helps prevent free-radical damage to muscles after hard efforts.
Weekly serving: 7 handfuls

Eggs
Egg protein is one of the most balanced food proteins after human breast milk, which means it contains all the crucial amino acids your muscles need for recovery, says Meade. One egg delivers six grams of high quality protein.
Weekly serving: 3

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