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Title : Feeling Beat Up After Workouts? 5 Superfoods May Help
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Feeling Beat Up After Workouts? 5 Superfoods May Help

Adjusting your diet can help fight inflammation

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 healing, is your naturalrespuesta to a wide range of biological triggers. Your body tries to eliminate estosdisparadores so that their tissues can be cured.
The classic signs of inflammation - inflammation , pain, redness and loss of function - usually appear after injury
.The 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:

• Meat Free-range
• fish caught in the wild
• whole foods (fruits, vegetables, legumes, nuts, etc.)
• anti-inflammatory spices: turmeric , cloves, nutmeg, ginger, cinnamon

These foods fight inflammation naturally with a number of nutrients that are:

• under the (less likely to make peak glycemic index sugar in the blood)
• rich in fiber
• high in omega-3

Superfoods to your shopping list

Here are my top choices for weekly super foods to eat. 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 to unacremosa (and profitable) nut butter spreads. Frescacomo delicious fruit snack portable preschool!

3. Green tea

green tea : Full of antioxidants, green tea helps decrease damage to mitochondria. These engines in our célulasdigerir nutrients and create energy-rich molecules for our bodies to use.
Tip: Fill ice cube trays with green tea, drop a few berries in each cube, and freeze. Pop some out to flavor your water. For a refreshing drink later, his cubes for a drink with colder unaconsistencia.

4. Algae

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 most valuable player of the Brassica family and one of the most poderososagentes detoxification in grocery stores. All vegetables are beneficial, but broccoli stands out.
Your sulforaphane and glutathione are presented to help protect the brain from excessive inflammation.
Tip: broccoli roast in a baking or sauteing instead dehervir for crunchy delicious. Sprinkle with aceiteusted have never tried before, such as walnut, almond or avocado oil for nuevagirar in taste.
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.

Source: health.clevelandclinic

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