Feeling beat up after practice? 5 super foods could help

Jun 23, 2016 | | Say something

Feeling Beat Up After Workouts? 5 Superfoods May Help

Contributor: Kylene Bogden MS, RDN, CSSD, LDN

can not shake the pain after starting an exercise program Constantly re-injured a muscle or tendon during training?

The problem is likely to be inflammation .

The foods you eat can be part of the solution.

Reducing inflammation

Inflammation, a vital part of the cure is natural biological response to a wide range of triggers. Your body tries to eliminate these triggers so that their tissues can be cured.

The classic signs of inflammation – inflammation , pain, redness and loss of function -. They usually appear after injury

Adjusting your diet can help reduce inflammation and allow him to continue exercise .

Time to rethink your diet

The key is to switch to a diet style hunter-gatherer focused on:

  • free-range flesh
  • fish caught in the wild
  • whole foods (fruits, vegetables, legumes, nuts, etc.)
  • spices anti-inflammatory: turmeric , cloves, nutmeg, ginger, cinnamon
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These foods fight inflammation naturally with a number of nutrients that are:

Superfoods to your shopping list

Here are my best options for super to eat weekly. They help combat post-workout inflammation and restore cell function.

1. Avocado

pure brain food! Avocados are a great source of quality fat, vitamin E, potassium and glutathione (a powerful antioxidant)

Council Blend half an avocado in your morning smoothie for a creamier

texture.

2. almonds

This powerful nut is a great source of calcium, magnesium, potassium, vitamin E, glutathione and beneficial fat. Almonds are reported to help with memory and attention.

Tip: almond puree in food processor for a creamy (and profitable) nut butter spreads. Delicious fresh fruit as a portable pre-workout snack!

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3. Green tea

Green tea : Full antioxidants, Green tea helps decrease damage mitochondria. These engines in our cells digest nutrients and create energy-rich molecules for our bodies to use.

Tip: Fill ice cube trays with green tea, drop some berries in each cube, and freeze. Pop some out to flavor your water. For a refreshing afternoon drink, mix frozen for more consistency ice cubes.

Perhaps, we can only say “Mix your cubes for a drink with a colder consistency”

4. Seaweed

sea vegetables are an excellent source of minerals: selenium, magnesium and calcium and iodine times

Tip:. Algae chips too strong for your taste? Cut and simmer sea vegetables in soups and stews for a more subtle flavor.

5. Broccoli

is the MVP of the Brassica family and one of the most powerful agents of detoxification in grocery stores. All vegetables are beneficial, but broccoli stands out.

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Your sulforaphane and glutathione is reported to help protect the brain from excessive inflammation.

Tip: broccoli roast on a baking sheet instead of boiling or sauteing for crunchy delicious. Sprinkle with oil that has never tried before, such as walnut, almond or avocado oil for a new twist in flavor.

is easy to start working these super foods into your diet:

  • Crave protein Grab a handful of nuts instead of a granola bar with sugar.
  • thirsty? Drinking coconut water instead of sports drinks with artificial flavors.
  • Planning dinner? Choose legumes instead of the processed pasta.

Feeling beat up after practice? 5 super foods could help , article source: https://health.clevelandclinic.org/2016/06/feeling-beat-up-after-workouts-5-superfoods-may-help/

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Posted in: Diet, Fitness, functional medicine, Living Healthy, nutrition, Pain, Wellness

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