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GAIN ENERGY:

Oatmeal

Provides staying power so you won’t crash between the 10t and 11th lap

Raisins

Grab a handful during long workouts for a natural energy boost

Bananas

Just as effective as sports drinks at keeping your electrolytes balanced

SOOTHE PAIN:

Ginger

Fights nausea and reduce muscle pain by about 20 per cent

Tart cherries

They naturalise free radicals so you can recover faster

Tumeric

The spice that makes curry yellow acts like ibuprofen against joint pain

BUILD MUSCLE

Eggs

Full of the amino acid leucine, which jumpstarts muscle repair

Whey Protein

Prime building material for muscle gains.

Salmon or Tuna

Their protein urges your muscles to begin the strengthening process.