Muscle soreness is a common symptom when training intensity is ramped up, variation is induced and higher volumes are endured.
It is important to fuel the Ferrari with the most premium grade fuel in order to enhance the longevity and performance of the engine.
Therefore, in relation to the FUEL you can fuel your engine with, here are some different types of foods I would recommend to include within your diet during training periods of higher intensity that can contribute towards a swift, reduced pain, recovery providing essential nutrients your tissues, tendons bones and ligaments needed to reform and grow and bodily functions!
Manuka honey - other than a perfect source of natural sugars for post workout glycogen restoration, it’s known for anti-inflammation effects
Tart cherry / extract / juice - reduced fatigue, perceived soreness, less muscle breakdown, and promotes a healthy sleep!
Omega 3 rich nuts and seeds - walnuts and chia seeds packed with healthy fatty acids for cell and hormone function and fiber, plus a source of protein.
Omega 3 rich fish Salmon - Again, packed full of healthy fatty acids for brain health and cell health in addition to and an excellent source of bioavailable protein for muscle tissue repair and growth
Turmeric and black pepper (rich in curcummin and piperine that enhances potency when consumed together) - potent anti-inflammatory antioxidant rich and associated with benefits towards pain relief and reduced recovery time.
Spinach - packed with magnesium for electrolyte balance and another fantastic source of anti-oxidants, such as vitamin C, folic acid for tissue growth plus iron for promoting heathy haemoglobin for oxygen delivery to muscles. Plus Vitamin E, carotenoids for Vitamin E and a great pound for pound protein volume (although large quantities are needed).
Sweet potato - medium GI (referring to gastric emptying, e.g. absorption related to insulin spike) for optimal glycogen replenishment plus vitamin C and beta carotene protecting cells from damaging cells called free-radicals.
Cottage cheese - a combination of both whey protein (fast absorption) and casein (slow absorption) to promote a more gradual provision of amino acids for greater recovery. It also contains gut friendly live cultures!
Green tea - anti-inflammatory and antioxidant rich and a small amount of caffeine to facilitate glycogen update into muscle tissue and benefit hydration.
Cacao - This natural ingredient increases nutrient absorption into muscle tissue post workout and contains a high level of anti-oxidants, magnesium, and B vitamins which are essential for energy production l. Flavonoids that increase blood flow and reduce blood pressure.
Give your body, what it needs and deserves!!
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KD.
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