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Vitamin C

Some runners experience severe muscle soreness in their calves, hamstrings and quadriceps after a strenuous run.

Supplementing with vitamin C can combat exercise-derived muscle soreness your diet should include mangoes, bananas, blackberries, oranges , kale and kiwi fruits.

Vitamin E

Training for long periods of time significantly increases the production of free radicals, taking vitamin E daily can help offset free radical damage.

Aim for 400 IU of vitamin E per day from food or supplements. Natural vitamin E sources include wheat germ, Brazil nuts, fortified cereals and flaxseeds.

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