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What we eat on a daily basis can play a huge role in how our bodies respond in terms of muscle recovery and reducing soreness. Needless to say, a healthy diet can prolong our lives and improve our wellness but also a diet containing a balance of carbohydrates and protein as well as rich in essential nutrients like vitamins, minerals and essential fatty acids can aid the bodies' ability to recover from physically stressful activities by as much as 25%. In contrast, a diet that is high in carbohydrates, saturated fat and low protein will not only bring on such diseases such as heart disease, type II diabetes and cancer, but for the active person wanting to speed up recovery time, a balance diet rich in certain nutrients can reduce inflammation, soreness and speed up the muscle recovery process.
Exercise and Free Radicals
One of the effects of exercising is free radical damage, or oxidation to our cells. As our cells use oxygen, they produce free radicals as a bi-product which in turn can cause cell damage, mutation or even cell death. If you want to see a good example of free radical damage, cut open and apple and let it sit on the kitchen counter for a couple of hours. You will see after a while that the apple has begun turning brown, that is oxidation or free radical damage. Free radicals are being tied to the onset of diseases such as heart disease, cancer and stroke to name a few. Even exercising can cause free radical damage. We know how beneficial exercising and living an active lifestyle is, but how do we combat the effects of free radicals? By including in to our diet foods and supplements that provide antioxidants. Antioxidants are "free radical scavengers" that actually neutralize free radicals by giving up an electron to the free radical and neutralizing it. Below, I have listed several super foods that are great sources of antioxidants and can also have a history of being effective in enhancing muscle recovery. Learn more about antioxidants here.
Super Foods
These are foods that are rich in nutrients that aid in the bodies' ability to defend, restore and renew. Here are a few that we recommend to include in your diet:
Salmon
This is a great source of Omega-3 fatty acids and protein. Omega-3s are a terrific way to fight inflammation and soreness. The key here is to buy salmon that is caught wild as farm raised salmon can be defecient in Omega-3s.
Mixed Nuts
These are also a great source of protein, fiber, vitamin E, zinc, potassium, magnesium as well as other vitamins and minerals.
Berries
Berries contain powerful antioxidants called polyphenols that protect cells from free radical damage, which can cause premature aging and speed up the onset of heart disease and cancer. Blueberries, cranberries, raspberries and blackberries all contain antioxidants but new studies are suggesting that blueberries may contain the highest amount of antioxidants. Mixing them with yogurt is a great treat and super healthy!
Spinach
Great source of phytochemicals, which also act as antioxidants and are recommended by the National Cancer Council to help fight cancer and enhance your immune system.
Cherries & Apples
Both are high in Quercitin, an anti-inflammatory nutrient and antioxidant that provides cell protection. Cherries are also high in an anti-inflammatory phytochemical called anthocyanin. New research from the University of Vermont at Burlington, finds that cherries may not only help control inflammation but can help reduce delayed-onset muscle soreness and expedite recovery following exercise. You can read more about this study here.
Cabbage, Brocolli and Cauliflower
All three are great sources of Quercitin and phytonutrients which help which help to reduce inflammation and protect against cell damage.
Pineapple
Contains a proten-digesting enzyme called Bromelain, which helps reduce inflammation and pain in joint related conditions. This enzyme is also beneficial for wound healing, angina, and muscle soreness.
Ginger
This is a great food that has long been know for it's anti-inflammatory properties. Also provides antioxidant protection against free radicals. Ginger contains a very potent anti-inflammatory compound called gingerols, which are thought to be the reason why so many people see pain relief from osteoarthritis and rheumatoid arthritis. In this twelve month study, 29 patients with painful arthritis in the knee participated in a placebo-controlled, double-blind, crossover study. At the end of the first six month period, those given ginger were experiencing significantly less pain on movement and handicap than those given placebo. You can read more about this study here.
 Turmeric
This plant is in the ginger family and contains curcumin, a powerful anti- inflammatory. It also contains cancer fighting compounds and acts as an antioxidant. A preliminary study performed by Clark Lantz, PhD, at the University of Arizona, showed that patients that were given components of turmeric prior to an arthritis flare-up were able to inhibit and, in some cases, completely prevent the attack. Here is the study.
Body Fat and Inflammation
The fatty tissues of the body secrete hormones that regulate the immune system and inflammation, but in the case of an overweight individual this can become out of control. Three of the hormones that play roles in metabolism are leptin, resistin and adiponectin.
Fat cells are programmed to release more leptin as they increase in numbers thus becoming self-regulating. But two problems can arise as we begin to put on weight:
1.) Our bodies can become leptin resistant meaning that the body does not recieve the signal of "I am not hungry anymore!" which results in increase weight gain. Leptin is a hormone released by your fat cells. One of the functions of leptin is to let your body know how much fat exists in your body. It is produced by fat cells and released in to the blood stream to go to the brain and other tissues. It is also tied to at loss and decreased appetite. But when our body becomes resistant to leptin, it can lead to an increase in increase in weight gain can and to problem number 2... see below!
2.) Fat cells release an inflammation promoting chemical called adipokines, of which leptin is in the same family of hormones. As fat cells increase so do the number of these hormones that promote inflammation. Also, there is new research suggesting that fat cells can swell to a point of breakage and when this happens, white blood cells are released in the fat cells to go and repair the damage and in the process begin releasing inflammatory chemicals (Tumor Necrosis Factor (TNF) for example) to assist in the cleaning up the debris. This response creates an increase in inflammation.
It can be a vicious cycle but the key is to begin taking action today to get the weight off and keep it off!
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