Blueberries
According to a 2011 study in Applied Physiology, Nutrition, and Metabolism, daily consumption of blueberries reduces oxidative stress and increases the amount of anti-inflammatory cytokines (regulators in the body that promote healing) in runners.
Turmeric
Turmeric also has anti-inflammatory effects on the body and has been linked to the reduction of delayed onset muscle soreness (DOMS). Some studies (including a 2015 study in European Journal of Applied Physiology), found that the compound in turmeric known as curcumin reduced pain associated with muscle soreness in the 24-48 hours after exercise.
Tart Cherry Juice
Add a splash to your next recovery smoothie. Several studies have shown that the dark red beverage can reduce exercise-induced muscle damage and help boost the immune system. Take care to buy a no-sugar-added tart cherry version.
Ultimately though, no one food will make or break your recovery. However, the regular inclusion of anti-inflammatory foods in your diet will aid naturally in your body’s response to inflammation and therefore help you recover more effectively from your workouts. This means you will respond optimally to your training.
What else are you preparing for the week ahead? Well, here's a case for carbs, an integral part of your training diet plan.
