Recovery is one of the pillars of progression, allowing you to adapt to training and get stronger. And studies show that these foods are nutritional powerhouses for athletes
A diet that is rich in anti-inflammatory foods can help support recovery and reduce muscle soreness meaning you can crack on with that next training session, and perform better. Fuelling effectively and allowing the body to rest and recover from your training will give the muscles a chance to repair, adapt and grow stronger.
Studies have found that the antioxidants in cherries can reduce the symptoms of muscle induced muscle damage. Specifically, tart Montmorency cherries which contain phytochemical and anthocyanins which have been linked to improved recovery in athletes and performance in subsequent training sessions. Further research also discovered that including tart cherries in your diet could help improve sleep. you sleep better if you are suffering from insomnia. For a quick post-run recovery meal, try our Breakfast Cherry Smoothie.
This bright yellow spice contains curcumin, found to be as effective as ibuprofen at reducing pain and inflammation. Whilst we wouldn’t necessarily recommend snacking on a straight up teaspoon of potent turmeric post-run, adding a sprinkling of this gold dust to hummus or whizzing in to a smoothie can help combat delayed onset muscle soreness. Even better, add some grated fresh turmeric root into hot water with honey for a delicious natural tea.
Spice Up your Life
Like turmeric, ginger is also renowned as an inflammatory. It contains the bioactive compound gingerol which has been found to have powerful anti-inflammatory and antioxidant effects that help reduce the oxidative stress that can build up in the body from intense exercise. Try adding chopped ginger to a veggie stir-fry or grating some in to yogurt for a spicy, immune boosting kick. Or juice it fresh for a lip tingling hit!
Pineapple Packs A Punch
This tropical fruit is packed full of the phytonutrient enzyme bromelain which can help the body heal. A study on competitive cyclists showed that the participants supplementing with bromelain sped up their recovery by reducing the inflammation caused by strenuous exercise. Add chunks of pineapple to porridge, blend into a smoothie or just eat raw for a refreshing pick-me-up. Top tip? Prep your prickly pineapple pre-training session to make it much easier to eat when you come back exhausted!
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