Pack in Protein
Protein helps to maintain and build muscle mass, including that in the quads and hamstrings — a runner's greatest asset. Best bets include fish and shellfish, lentils, starchy beans (such as black, kidney, and chickpeas), egg whites, skinless chicken and turkey, pork tenderloin, lean beef,
soy foods (such as tofu, tempeh, and edamame), and nonfat/low–fat dairy (yogurt, milk, and cheese).