Orange. Running can kill or hurt muscles, and oranges are an excellent source of vitamin C, a nutrient that helps the muscles heal.
Vitamin C can also help you absorb more iron, an important mineral that helps prevent fatigue and low energy. Eat an orange or drink 8 ounces of orange juice every day.
Potatoes or sweet potatoes. This tasty vegetable prominently in the power supply, supplying carbohydrates and beta carotene as well as potassium and magnesium minerals that are lost through sweating. A potato or potato has only about 100 calories. Eat a potato two to three times a week.
Tuna. It helps repair muscles after a workout, those at need about 60-90 grams of protein each day.
Tuna is an easy source, only four ounces of tuna can supply about half of your daily requirement of protein and contains omega-3 fatty acids which keeps your heart healthy.