Bicycling

In a study at the University of Vermont, students who were given 400 millilitres of tart cherry juice before and after strenuous exercises suffered only a 4 percent reduction in muscle strength the next day compared with a 22 percent loss found in subjects given a placebo. "Antioxidants and anti-inflammatory molecules in tart cherries suppress and treat the micro-tears in muscles," says Declan Connolly, PhD. These molecules are also found in blackberries, raspberries and strawberries. Stock up on frozen berries, and add them to smoothies, yogurt and cereal. Or, defrost a few in the microwave for a sweet postride snack.