EAT THIS TO BOOST...

ENDURANCE RECOVERY IMMUNITY

YOU KNOW YOU should be getting your five a day, but a new study published in the journal Circulation has revealed the breakdown that reaps the greatest benefits – two pieces of fruit and three pieces of veg. Here’s how to maximise the 3:2 ratio to stay hydrated and stocked up with vitamins and minerals.

FOR HYDRATION

Low-fibre fruits such as watermelon may be better for hydration than water. Bananas are 74 per cent water and contain potassium. Spinach is rich in magnesium, vital for hydration. Lettuce (96 per cent water) contains vitamin A and peppers are a source of vitamin C.

FOR ENDURANCE

Beetroot can improve cardiorespiratory endurance, while sweet potato contains slow-release carbs. Kale, meanwhile, is a good source of iron. Bananas are as effective as energy gels for powering performance, while dates are packed with carbohydrates.

FOR RECOVERY

Raspberries’ flavonoids counteract the oxidative stress of running and avocado has antioxidants that aid recovery. Vitamin C in Brussels sprouts helps immunity, and the vitamin A in carrots and squash promotes infection-fighting white blood cells.

FOR IMMUNITY

Vitamin C helps to boost the levels of white blood cells that fight infection: oranges and spinach are great sources. Blueberries and broccoli are full of immunity-boosting antioxidants, while mushrooms are one of the few food sources to provide vitamin D.