Struggling with Post-Workout Aches? Discover Foods That Mitigate Inflammation to Accelerate Recovery
In the realm of fitness and wellness, proper nutrition plays a crucial role in recovery and reducing inflammation after workouts. Here, we delve into some food choices that can aid in post-exercise recuperation and combat persistent inflammation.
Firstly, seaweed emerges as an excellent source of essential minerals such as selenium, magnesium, and occasionally calcium and iodine. While seaweed chips may seem strong, chopping and simmering sea vegetables in soups and stews can result in a subtler flavour, making them a welcome addition to any meal.
Post-workout, beet juice comes highly recommended. Rich in nitrates, it converts to nitric oxide in the body, increasing blood flow, and facilitating the delivery of nutrients to muscles more swiftly.
Inflammation is a natural biological response aimed at removing triggers for tissue healing. However, persistent pain or inflammation after workouts is often linked to inflammation itself. To combat this, experts suggest incorporating free-range meat, wild-caught fish, whole foods (fruits, vegetables, legumes, nuts), and anti-inflammatory spices like turmeric, cloves, nutmeg, ginger, and cinnamon into one's diet.
Fruits and vegetables are rich in antioxidants and polyphenols, which can help reduce inflammation. Avocados, in particular, are recommended for their quality fat, vitamin E, potassium, and glutathione content. Blending half an avocado into a morning smoothie can provide a more creamy texture.
Broccoli, a powerful detoxifying agent, is reported to help protect the brain from excessive inflammation due to its sulphoraphane and glutathione content. Opting for walnut, almond, or avocado oil when roasting broccoli can add a new twist to its flavour.
Protein-rich foods like chicken, fish, and beans are essential for muscle recovery. Complex carbohydrates, such as whole grains and leafy greens, provide sustained energy and support recovery. Collagen supplements may aid in joint and skin health during recovery, but should be used in recommended dosages.
Omega-6 linoleic acid, found in some seed oils, has been found to be potentially anti-inflammatory, though it is often misunderstood in the context of fried foods.
Lastly, shifting to a hunter-gatherer style diet, with a focus on clean, whole foods, can help decrease inflammation. Green tea, rich in antioxidants, can be frozen in ice cube trays, dropped with a few berries, and used to flavour water, making it a refreshing addition to one's recovery routine.
For personalized advice, consulting a sports nutrition dietitian at the Cleveland Clinic would be beneficial. Chronic symptoms of inflammation can be addressed by adjusting one's diet, and roasting broccoli on a baking sheet instead of boiling or sautéing it can provide a delicious crunch. Almonds, a great source of calcium, magnesium, potassium, vitamin E, glutathione, and beneficial fat, are another food to consider when striving for a healthier, inflammation-reducing diet.
Seaweed, with its essential minerals like selenium, magnesium, and occasionally calcium and iodine, can be incorporated into meals by chopping and simmering sea vegetables in soups and stews, making them a suitable choice for post-workout recovery and reducing inflammation. Post-exercise, beet juice, rich in nitrates that convert to nitric oxide in the body, is recommended for its ability to increase blood flow and facilitate the delivery of nutrients to muscles more swiftly. To combat persistent inflammation and support recovery, experts suggest incorporating a variety of foods such as free-range meat, wild-caught fish, whole foods, anti-inflammatory spices like turmeric, fruits, vegetables, nuts, and omega-6 linoleic acid found in some seed oils, into one's diet.
