Running, swimming, tennis, football….all are fun until the moment injury strikes or you overdo it with the training!
Joint-nourishing foods can easily be incorporated into meals and snacks to support and improve strength, stamina and recovery from both training and injuries.
1. Cherries: Montmorency cherries are packed with anthocyanins, natural antioxidant compounds which have been proven to reduce inflammation and soreness, and aid muscle recovery after training. Add ‘CherryActive’ to your post workout smoothie for a muscle boost!
2. Beetroot: this vibrant root vegetable is rich in nitric oxide, a natural compound that encourages circulation, increases stamina and maintains healthy blood pressure. Many sports teams (including the 2010 England Rugby squad!) include shots of beetroot juice in their training regimes 7-14 days before an event. Of course you can use it every day if you wish! Drink raw beetroot juice for maximum benefit and try adding a little apple or carrot juice if the taste is a bit ‘earthy’ for you.
3. Oily fish: salmon, mackerel, sardines, herrings, trout and pilchards are all packed with anti-inflammatory Omega 3 oils – perfect for both mind and body. For all you athletic vegetarians and vegans, flax oil is a fantastic source of omega-3 essential fats. It musn’t be heated up but tastes great drizzled over porridge or a baked potato or blended in a smoothie.
4. Spirulina: this microscopic cyanobacteria grows on freshwater lakes all over the world. It contains 22 amino acids, vital for muscle function and repair alongside anti-inflammatory and antioxidant nutrients. Like beetroot, it has a slightly ‘earthy’ taste but blends well with apple juice, dried fruits or in a banana smoothie.
5. Turmeric: the golden spice has the pain killing and anti-inflammatory effects of over the counter NSAID’s but without the nasty side effects. Add generous amounts to homemade curries!
6. Ginger: another anti-inflammatory and warming spice, grated ginger with hot water and lemon juice is a perfect way to start the day and give your sore, dehydrated muscles a boost.
Questions? Thoughts? Want to find out if a personalised Nutrition Plan can get you running that extra mile?
Drop me a line via the Contact Form or pop over to the ‘Nutrition in York’ Facebook Page and ask away 🙂