Run Fast. Eat Slow

In our society, we’re programmed to think of food in terms of calories or cost (negatives) instead of in terms of nourishment and satisfaction (positives). Slowing down, taking the time to cook, and enjoying every bite will help.

The best foods to boost the immune system include vitamin C–rich citrus; antioxidant-loaded berries; phytonutrient-loving vegetables; zinc-rich nuts and seeds; probiotic foods like fermented veggies, miso, and yogurt; and foods with antibacterial and antiviral properties, including raw garlic and coconut.

what you’re not eating could be just as much of the problem as what you are eating.

The best foods to include in your diet to boost digestion are raw salads, which are rich in digestion-enhancing enzymes; probiotic-rich foods like miso, kimchi, kombucha, sauerkraut, apple cider vinegar, and yogurt; alkalizing foods like lemon juice in warm water; and just the right amount of fiber

Our favorite easy-to-digest complex carbohydrates for carbo-loading the night before a big race are sweet potatoes and rice.

Our top picks for fighting inflammation include herbs, spices, olive oil, fish, nuts, seeds, oats, avocado, beets, and berries.

Studies show 2 tablespoons of olive oil has as much of an anti-inflammatory effect as one dose of ibuprofen, and it’s definitely more fun to eat.

Plant-based protein-rich foods include nuts and seeds, beans, whole grains, tempeh, and quinoa.

Magnesium can be especially beneficial for achy muscles, and calcium is essential for rebuilding bone mass. Foods that are high in both magnesium and calcium include whole milk yogurt, dark leafy greens, whole grains, beans, fish, nuts and seeds, and dried fruit. A handful of nuts and dried fruit is an ideal snack to reach for postworkout to keep your body happy until dinner.

Food repairs muscles after an intense training session. The right foods can greatly help speed up recovery time and reduce the aches and pains. Postworkout your body needs nutrient-dense foods to replace the minerals lost during sweat and protein-rich whole foods to rebuild muscles.