Seven Important Foods For Muscle Recovery

Seven Important Foods For Muscle Recovery

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Nutrition can play a vital role in how our bodies respond to inflammation and soreness following workouts or strenuous exercise. Common sense says that if we eat foods that are high in carbohydrates and saturated fat that our bodies over time will begin to break down and the onset of disease will be brought on prematurely. Conversely, if we take care of our bodies, exercise and eat the right foods we can delay the onset of disease. There are certain "must haves" if you want to stay healthy: vitamins, minerals, amino acids, essential fatty acids, glyconutrients and phytonutrients. But which foods contain the nutrients that are best for reducing inflammation and soreness following strenuous activity? Here is a list of seven "must haves":

1. Salmon

This is a great source of Omega-3 fatty acids and protein. Omega-3s are a terrific way to fight inflammation and soreness. Studies are showing that Omega-3 fatty acids can decrease inflammation and reduce the activity of enzymes that cause cartilage loss. It is recommended that a healthy diet contain two servings of fish weekly. If you can, buy salmon that is caught wild; salmon that is commercially grown can be very low in Omega-3s.

2. Mixed Nuts

Nuts also are a good source of Omega-3 fatty acids as well as protein, zinc, potassium, magnesium as well as other vitamins and minerals. A good blend of nuts include brazil nuts, almonds, walnuts, sunflower and pumkin.

3. Cherries

Cherries are high in Quercitin, an antioxidant and anti-inflammatory that provides cell protection. Cherries are also high in an anti-inflammatory phytochemical called anthocyanin. New research at the Unversity of Burlington has shown that cherries help reducing inflammation and also delaying the on onset of muscle soreness and speed up the recovery process after strenuous activity.

4. Pineapple

Pineapple contains an enzyme called Bromelain, which is responsible for digesting protein, reducing inflammation as well as joint pain. Bromelain also assists in wound healing and angina.

5. Ginger

Ginger is a wonderful food with a long standing reputation for reducing swelling and inflammation. A very potent anti-inflammatory called gingerols is contained in Ginger. It is believed that these gingerols are the reason why people see relief from rheumatoid arthritis and osteoarthritis. In a recent double blind, crossover study, those that were given ginger experienced significantly less pain than those than the control group.

6. Turmeric

Turmeric contains a chemical called curcumin, a powerful anti- inflammatory. Curcumin also acts as an anti-cancer fighting compound as well as antioxidant, which are important for fighting inflammation, soreness and promoting muscle recovery. At the University of Arizona a study was performed by Dr. Clark Lantz that showed that the patients that were given turmeric before their arthritis began to flare up were able to inhibit and in some cases block the attack all together.

7. Berries

Berries contain polyphenols, antioxidants which protect cells from free radical damage. Antioxidants are responsible for neutralizing free radicals, which can cause inflammation, premature aging and speed up the onset of heart disease and cancer among other diseases. Blueberries are regarded among the best source of antioxidants that you can find but cranberries, raspberries and blackberries all contain high amounts of antioxidants.

Staying active is vitally important to maintain wellness for young and old. If you exercise or perform strenuous activity regularly, these foods should become part of your life!

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