Calcium reduces stress-fracture risk by strengthening bones,and plays a key role in muscle and nerve function
FISH OIL: Studies show EPA and DHA, the omega-3 fatty acids in fish oil, help reduce exercise-induced asthma and muscle soreness and increase lean body mass. Both are in fatty fish, like salmon and sablefish.
WHEY PROTEIN: Isolated from cow's milk, whey protein is a rich source of all the amino acids muscles need. Studies show it helps build lean body mass and increase strength. But its main advantage over other protein supplements, such as soy and casein, is that it's very quickly absorbed by the body, "which makes it an excellent choice for postrun recovery.
MULTIVITAMIN: A 2007 study in the American Journal of Clinical Nutrition found 35 percent of adults swallow multivitamins. Another recent study reported long-term takers are less likely to have heart attacks.If you're healthy and eat a variety of healthy foods, you probably won't benefit from a multivitamin.