SET A PB IN THE KITCHEN

Fitness goals? Load up on endurance essentials to keep ahead of the game. Staying fuelled and prepped for recovery means you can focus on PBS instead of f loundering in the kitchen

Feeds to power you through any kind of workout

MILK

Indiana University found that milk outperforms recovery supps and, even better, the athletes in the study drank skimmed chocolate milk.

The findings suggest that muscle repairs fastest when protein is consumed with carbs – milk is rich in both.

CHERRIES

Post-10k pains are enough to bench most beginners’ dreams of going the distance. Salvation is nigh. The Scandinavian Journal Of Medicine & Science

In Sports found that cherries reduce inflammation, enhancing recovery.

BEEF MINCE

Mince is easier to incorporate into carb-based recipes than a steak. But, either way, beef is rich in CLA – a naturally occurring fatty acid that has anti-carcinogenic properties. You can run easy knowing both your recovery and health are in good hands.

BROCCOLI

If you want an edge on raceday rivals, remember to eat your greens. Broccoli is a veritable nutrient powerhouse: its high levels of fibre, vitamins A and C and potassium all contribute to enhanced energy and immunity.

BROWN RICE PASTA

Carb-loading before an event is fine but you need steady energy for training. Brown rice pasta drip-feeds glucose to your muscles, rather than delivering a short-lived boost.

NUT BUTTER

Not just a lip-smacking substitute for regular spreads. Their high protein, fibre and monounsaturated fat counts make nut butters a great recovery food for endurance athletes, plus they’re easy to throw into yoghurt bowls, stir-fries and soups.

POMEGRANATE

Admittedly, the proliferation of pomegranate seeds in supermarket salads is divisive, but the fruit’s polyphenols have been shown by the University of Texas to ease muscle aches, kicking DOMS out of the Parkrun.

FREEKEH

This ancient Middle Eastern grain is enjoying a renaissance thanks to its high levels of fibre and slow-acting carbs. It also aids protein absorption due to natural probiotics, helping you to bounce back faster after a hard session.

BEETROOT

Gaining popularity as a pre-workout juice, beetroot offers endurance athletes an advantage. The veg boosts muscle oxygenation, according to the Journal of Applied Physiology, staving off the production of lactic acid over long distances.

COCONUT OIL

Beware the internet. One overblown rumour goes that coconut oil will cure you of any ailment and create an instant fitness physique. But this solid oil does, however, make the best of your diet by improving the absorption of fat-soluble vitamins.