h levels of protein, minerals and antioxidants. Runners count on goji berries because they fight against the toxic effect of free radicals which damage cells. They are readily available in shops, either dried or as juice.
6. Chia Seeds
Chia seeds are originally from Mexico. Rich in protein, carbohydrates, omega-3 and -6, fibre and antioxidants, they are particularly beneficial for recovery, contributing to energy reserves and muscle repair. With a delicate hazelnut flavour, they can be added to yoghurt, smoothies or a salad.
7. Royal Jelly
Royal jelly is produced by working bees between the 5th and 14th days of their life. It has more nutritional value than honey, which is why it's the queen's food, making her larger, more fertile and giving her greater longevity. The nutritional value of royal jelly is similar to that of honey but is richer in group-B vitamins, essential fatty acids, minerals and carbohydrates. It has a particular effect on the immune system. Taking a course of royal jelly before winter is beneficial for combatting against the risks to the body brought by cold weather.
Turmeric is a yellow spice, grown in China, Indonesia and India. It has many virtues, but two properties are particularly interesting for runners: it is an excellent antioxidant and anti-inflammatory thanks to its main pigment, curcumin. And don't forget that a race can be traumatic for muscles and joints, causing inflammation.The addition of turmeric to the diet or as a food supplement can be beneficial before and after physical exertion. And don't forget curry contains high quantities of turmeric.
Spirulina is a microscopic algae. It is recognised for its nutritional content, including high levels of protein, making it ideal for runners when recovering. It also contains high quantities of minerals (iron, calcium and magnesium) and trace elements (selenium, zinc, etc.) which are ideal for runners wanting to balance their diet. Many runners take spirulina which is low in calories and available as a powder, pill or liquid. It is used in some energy bars, distinguishably green, to enrich their protein value.
Cocoa is a magical ingredient for its stimulating and anti-stress effects. It contains high levels of magnesium: the best mineral for combatting stress. It is also rich in theobromine: a stimulating substance which has an effect on moods. Cocoa is the ideal ingredient during periods of intensive training, which stress the body. Choose unrefined cocoa powder or dark chocolate, in moderation because it has a high energy value.