Whether you're marathon training, or trying to avoid time off with injury, boost bones, repair muscles and protect joints by adding these nutritious foods to your diet.
Blueberries
The polyphenols found in blueberries improve your bone strength, according to research published in the Journal of Bone and Mineral Research.
Servings per week: 3 handfuls
Honey
The amino acids found in the sticky sweet stuff help your body absorb bone-boosting calcium effectively, say US scientists at Purdue University.
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Edamame
These beans contain soy protein, which is rich in isoflavones, plant hormones with anti-inflammatory properties. In a study at Oklahoma State University, eating soy protein daily for three months lessened knee
pain in sufferers.
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Smoked mackerel
The fish’s omega-3 fatty acids significantly reduce joint pain and shorten the duration of morning joint-stiffness – so say researchers at Harvard Medical School in the US.
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Red pepper
This packs a more powerful punch of vitamin C – crucial for repairing connective tissue and cartilage – than any citrus fruit, says performance nutritionist Drew Price.
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Pumpkin seeds
These are packed full of magnesium, which fights the ageing of cells that create collagen in your tendons and ligaments, found research in the Proceedings of the National Academies of Sciences.
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Olive oil margarine
Spread it around: this is a great source of bone-building vitamin D, says sports dietician Karen Reid – especially important as research in the Archives of Internal Medicine found more than three-quarters of adults are D-deficient.
pain in sufferers
