Ginger

Be a ginger nut

A study at the University of Georgia, to be published in the forebodingly-titled Journal of Pain, found daily ginger consumption can reduce exercise-induced muscle soreness by as much as 25%. Two grams a day is enough to receive the pain-quelling benefits, so even those not keen on the flavour should have no trouble getting a fix. "Add half a teaspoon of finely grated fresh ginger to a smoothie mixture, such as apple, carrot and orange juice," advises sports and exercise nutritionist Ann Ashworth. Alternatively, she suggests, you can finely shred ginger and fry it in hot vegetable oil until crisp, drain on a paper towel, and use as garnish for your stir fry.