Anti-Inflammatory Foods Have Lots of Bold Colors
If you're sore for days after a workout, many times nutrient timing with anti-inflammatory foods can improve this situation.
The first thing I will tell you is to eat within 15 minutes from the end of your workout.
• By eating immediately after your workout, you will allow your muscles to take in the necessary nutrients to build and repair your lean muscle tissue. You will increase recovery time and reduce soreness.
A Protein & Complex Carb Meal is Best Immediately After a Workout.
• Shakes and smoothies are actually absorbed more quickly by the body, thus speeding up your recovery time. Think a 4:1 carb:protein ratio for your post workout meal/snack.
Get your Omega-3's!
• Sources include: flax seed, cold water fish (salmon) and fish oil supplements. Look for ones with EPA and DHA Omega-3 fatty acids.
Add in some Fresh Fruits and Veggies.
• These foods are loaded with antioxidants, anti-inflammatories, electrolytes and water that bring down swelling and speed up recovery. Have some at every meal or snack.
Foods for Recovery:
• Protein shake with fresh fruit and ground flax seeds
• Blueberries
• Blackberries
• Strawberries
• Honeydew melon
• Watermelon
• Green tea
• Skim milk (flavored varieties are fine here too)
• Carrot sticks
• Red peppers
• Grapes
• Lite chocolate soy milk
• Oranges
Think colors! The more colors the bigger variety of anti-inflammatory soreness reducing nutrients.
Other recommendations for reducing delayed onset muscle soreness include stretching immediately after a workout, foam rolling anytime, do some cardio work to warm up sore muscles then static stretch the sore ones, get a deep tissue massage (sports massage if possible) and if you are really sore use an anti-inflammatory medication and ice. Always drink your water throughout the day too!
Be Fit,
Todd
http://www.toddcambio.com/
Photo:
http://www.prlog.org/
