3. Tart Cherries

Studies have found that the antioxidants found dark-coloured fruits like cherries and blueberries can delay the onset of muscle soreness.

4. Avocado Toast

We know, avocado toast is the trend that won’t quit—but the combination of healthy monounsaturated fats from avocados and whole grains from toast makes for a great (and easy) post-run bite. Sprinkle on salt for a little extra sodium.

5. Cottage Cheese

If the last time you saw this food was at your grandparents’ house, it’s time to bring it to your own refrigerator. Cottage cheese is packed with protein and calcium, and its relatively high sodium content is great for recovering from sweaty runs.

6. Tofu

Whether you like it fried, roasted, baked, or added to a soup, tofu is an excellent source of protein (it contains all nine amino acids, making it a complete protein), iron, calcium, magnesium, and zinc.

7. Eggs

This classic protein workhorse can be added to literally anything — try them fried on top of toast, tossed with brown rice for a healthy stir fry, or folded with veggies for a nutritious scramble.

8. Salmon

This protein-packed, superfood fish is also chock-full of omega-3 fatty acids and vitamin D, which can strengthen bones and help prevent osteoporosis.

9. Sardines

We know—prying fish from a can is a bit weird. But salty sardines, like salmon, are an excellent source of protein and bone-boosting fatty acids, as well as essential vitamins like B12.

10. Whey Protein

Whey protein has been somewhat neglected in favour of whole foods as of late, but that doesn’t mean it isn’t a good recovery food. Look for brands that are low in sugar, then blitz up with berries, oats and milk for a nutrient-rich smoothie.

11. Whole Grains

When you’re depleted after a run, it’s tempting to reach for a sugary granola bar. But whole and ancient grains like farro, quinoa, brown rice, and barley are a healthier choice for replenishing carb stores, as they also provide protein and fibre that’ll keep you full longer.

12. Mixed Nuts

A handful of nuts — such as almonds, cashews, hazelnuts and pistachios — goes a long way in satisfying your protein, fat and salt needs after a run. Plus, they pack minerals like calcium and zinc that boost bone health.

13. Ginger

If you’ve ever felt nauseous after a tough session, ginger is a lifesaver; but while the rhizome’s stomach-settling abilities are well known, its other benefits, like reducing inflammation, may be less so. Brew a pot of ginger tea for a warming recovery drink.

14. Milk

The no-frills staple shouldn’t be overlooked: one glass of skimmed milk provides about 10g of protein, plus bone-building calcium and vitamin D.

15. Bananas

This portable, easy-to-digest fruit offers a one-two punch of carbs and potassium, which can stave off muscle cramping.

16. Nut Butter

For a quick hit of protein and fat, nut butter—think peanut, cashew, or almond varieties — can be slathered on toast, stirred into yoghurt or melted and drizzled on a warm grain salad.

17. Broccoli

The cruciferous vegetable is an excellent source of vitamin K, calcium, magnesium, zinc and phosphorus — all nutrients that are crucial for maintaining healthy bones.

18. Dark Chocolate

Yes, you can indulge that sweet tooth — dark chocolate is a powerful antioxidant and can help to reduce inflammation. Aim for varieties that are about 70 percent cocoa.