We’ve all been there. It’s the day after your long run, and while your head is saying a few easy miles sounds like a good idea, your legs are telling you no way. They’re achey and stiff, which is a sign that your muscles are inflamed and need a break. The length of time required for this depends on a number of things, one of which is your nutrition choices post-run. By choosing foods that have natural anti-inflammatory properties, you’ll be able to speed recovery and get back to training in no time.
So what foods have these magical properties? You probably already have some of them in your kitchen!
Dark leafy greens
These gems are full of vitamin A (for immune function and organ support), vitamin C (an antioxidant to help protect cells from damage), and K (for healthy bones). They’re excellent anti-inflammatories, and some varieties contain high levels of folate and calcium, as well as potassium for proper nerve and muscular function.
Bananas
Simple but oh so good for you, bananas contain potassium, an electrolyte that needs replenishing after exercise. Unlike sweet processed foods that spike blood sugar and lead to an energy crash, bananas are a clean carb and contain natural sugars. They’re also super portable, which is always a good thing when you’re on the go.
Protein Powder
As I’m sure you’ve heard, muscle is made from protein. As we run, small tears form in our muscles that need to be repaired. This is where protein comes in. It’s also used for increasing the size and strength of your muscles, and the sooner you can consume a high-protein food after a workout, the better. There are lots of sources of high-quality protein, (think lean chicken, fish, beef, Greek yogurt, eggs, milk, chickpeas, beans, legumes, and seeds), and even if you’re vegan or vegetarian, there are protein powders that fit your dietary needs.
I always advocate the ‘whole foods first, supplements second’ philosophy, but when time is limited and you don’t have whole food protein sources on hand, protein powder is a good alternative. Look for brands that contain no artificial flavours or sweeteners.
Coconut Water
Electrolytes help to reduce muscle cramping, but when we run, we lose them through sweat. Drinking water helps with rehydration, but straight-up water lacks electrolytes. Coconut water not only provides them, but also delivers naturally-occurring vitamins, minerals, and nutrients that help to replenish energy levels.
Ground Flaxseed
Flaxseed provides omega-3s in plant-based form, and like many of the other ingredients on this list, has anti-inflammatory properties. Pairing healthy fats with greens also helps our bodies to absorb more of the vitamins and minerals from their leaves. You can either purchase ground flaxseed, or the whole seeds and grind them in a coffee grinder. Either way, be sure to store them in the fridge to preserve the quality of the oils.
Ginger
Fresh ginger has super powerful anti-inflammatory properties thanks its phytonutrients, which have been shown to relieve joint and muscle pain, and aid in recovery. These benefits aside, ginger is also a fantastic natural cure for digestive issues and nausea, and can help strengthen your immune system.
Maca Root Powder
Maca root has been used for years as a healing whole food, but as far as athletes are concerned, it is effective in improving adrenal function and enhancing stamina, endurance, and overall performance. Maca is an adaptogen, which means it helps our bodies respond more efficiently to stress, whether it’s workout-related or otherwise. It also helps to boost overall mood and reduce post-workout muscle soreness.
Cinnamon
I like to add cinnamon to almost everything, but it has a lot more going for it than just taste! Cinnamon prevents blood clotting and helps to promote healthy blood flow. It also has anti-bacterial, anti-inflammatory, and anti-fungal properties.
Turmeric
Yep, that same bright yellow spice that you find in your favourite curry is a fabulous inflammation fighter! Turmeric boosts circulation, and during a run, that means more oxygen can travel to your working muscles. Like ginger, it can be taken before workouts to aid recovery before you even start sweating, or afterwards to help speed healing. This is all thanks to its active ingredient, circumin, a super anti-oxidant.
Spirulina
This is a blue-green algae that is typically available as a powder, liquid, tablet or capsule. It’s one of the world’s most highly concentrated plant-based sources of complete protein, meaning that it provides all of the essential amino acids that our bodies can’t make on their own. Like the other superfoods in this list, it provides a whackload of vitamins and minerals, has been known to increase endurance, and speed post-exercise recovery.
Want all the benefits from these foods in one easy to make meal? Then this smoothie recipe is for you. Not only will it do fabulous things for your insides, but it tastes great too!
Super Recovery Coconut-Lime Green Smoothie
by Angela Simpson
Prep Time: 10 mins
Cook Time: 0 mins
Ingredients (1 large smoothie):
- 2 big handfuls fresh dark leafy greens
- 1/2 small frozen banana
- 1 scoop vanilla flavoured protein powder (as natural as possible)
- 1 cup coconut water, plus additional water if needed
- 2 tbsp light coconut milk (optional – this will boost the coconut flavour)
- 1/2 tsp ground flaxseed
- 1/2-inch piece of fresh ginger
- 1 tsp maca root powder
- 1/2 tsp ground cinnamon
- 1/4 tsp turmeric
- 1/4 tsp spirulina
- 1/2 lime (you don’t even have to peel it!)
- 1/4 tsp guar gum (optional, for extra creaminess)
- ice
Instructions
- Add all ingredients except ice to a blender and blend until almost smooth.
- Add ice to the jug and blend again until smooth. Add additional liquid if needed until your desired consistency is achieved.
Click here to print this recipe.
If you try it, I’d love to hear what you think. In the meantime, what are some of your go-to recovery foods?
***Disclaimer: Always check with your doc first before taking new dietary supplements to ensure that they’re right for you.***
Angela Simpson is a certified Health Coach, blogger at Eat Spin Run Repeat, and regular nutrition contributor to the Run Waterloo blog.
