7 Superfoods for Superior Muscle Recovery

Tart Cherry Juice

As research stated in a study published in the Journal of the International Society of Sports Nutrition, Tart cherries are a rich source of phenolic compounds, boasting elevated levels of antioxidants and anti-inflammatory properties.[01]

Given the inherent anti-inflammatory and antioxidant prowess of tart cherry juice, consuming before and during intense exercise will offer you a protective effect, mitigating muscle damage and alleviating discomfort.

Consuming this vibrant elixir will accelerate your recovery by minimising oxidative stress and inflammation.

Turmeric

The active compound in turmeric, curcumin, is a potent anti-inflammatory agent. This compound is used in many different forms around the world from, curries, beverages, antiseptics and of course anti-inflammatories.

Although many Americans may be minimising the benefits of this powerful compound through use as a food preservative and colouring agent in high processed foods such as processed cheese, mustards and potato chips to name a few.

Adding turmeric to your diet will alleviate muscle soreness and promote faster recovery between intense workouts.

Maca Root

Maca root, scientifically known as Lepidium meyenii, is a cruciferous vegetable native to the high altitudes of the Andes Mountains in Peru. It has been used for centuries as a traditional remedy and food source by indigenous communities in the Andean region.

Maca root is an adaptogen that adapts the body to stressors, including intense exercise. Studies state that maca reduces muscle damage and enhances exercise performance, [02] making it a valuable addition to your recovery regimen.

Add maca root to your smoothies to make the most of this superfood.

Aronia Berries

Aronia berries are packed with anthocyanins, which have anti-inflammatory and antioxidant properties.

Aronia berries, which are sourced from the Aronia melanocarpa plant (also referred to as the black chokeberry), is packed with anthocyanins, which have been studied for their potent anti-inflammatory and antioxidant properties. [03]

Adding these dark berries to your diet will contribute to increased muscle recovery by combating oxidative stress and inflammation.

Maximise the benefits by adding aronia berries into your daily routine, blend them into smoothies, sprinkle over oatmeal, or mix into yogurt. For added convenience, consider consuming aronia berry juice or integrating dried aronia berries into snacks to tap into their muscle-recovery powers.

Spirulina

Spirulina is a blue-green micro-algae that belongs to the cyanobacteria family, boasting a high protein content of 57g per 100g serving. It contains all the essential amino acids making this a perfect plant-based source of protein.

Additionally Spirulina is packed full of vitamins including B-complex vitamins, iron, and minerals such as potassium and magnesium. The vibrant green colour of Spirulina is due to its high chlorophyll content, which also contributes to its antioxidant properties.

Studies have proven that Spirulina supplementation enhances muscle recovery by reducing oxidative stress, inflammation, and muscle damage [04]which will aid in overall muscle recovery.

Camu Camu

Camu camu, is a small sour Amazonian fruit used by Indigenous communities along the Amazon River over a long stretch in history for its nutritional and medicinal benefits. This fruit is about the size of a cherry but boasts a huge content of vitamin C, containing over 2700mg per 100g of fruit.

Today, Camu camu is also used in supplement form such as powder and capsules the vitamin C content of this fruit is crucial for collagen synthesis, which supports connective tissues, helping to reduce the risk of injuries during physical activities.

Cacao

Cacao, scientifically known as Theobroma cacao, is an evergreen tree native to the tropical regions of Central and South America, containing flavonoids that have anti-inflammatory and antioxidant effects.

The term “cacao” is used to refer to the tree, its seeds (beans), and the products derived from these beans, including cocoa and chocolate. The cacao tree produces large pods containing seeds that are the key ingredient in the production of chocolate.

Dark chocolate in moderation or cocoa powder with a high proportion of Cocoa Flavanols, due to it’s antioxidants and anti-inflammatory effects will decrease the effect of delayed onset muscle soreness, [05] Include this superfood for added benefits with muscle recovery to your nutritional diary.

How To Add Superfoods To Your Diet

Incorporating superfoods into your diet will significantly boost muscle recovery and overall well-being. While staples like chicken, eggs, and protein shakes have long been favoured for their muscle-building properties, exploring lesser-known superfoods can offer a fresh perspective on optimising recovery. Here’s how to introduce these scientifically-backed wonders into your daily meals:

1. Tart Cherry Juice

– Usage: Consume before and during intense exercise for a protective effect against muscle damage.

– Method: Incorporate tart cherry juice into your pre-workout routine or blend it into smoothies for a refreshing boost.

2. Turmeric

– Usage: Alleviate muscle soreness and promote faster recovery between workouts.

– Method: Incorporate turmeric into your diet by adding it to curries, beverages, or homemade anti-inflammatory recipes.

3. Maca Root

– Usage: Reduce muscle damage and enhance exercise performance.

– Method: Add maca root powder to your post-workout smoothies or incorporate it into energy bars for a nutritious snack.

4. Aronia Berries

– Usage: Combat oxidative stress and inflammation to support muscle recovery.

– Method: Enjoy aronia berries in various ways, such as blending them into smoothies, sprinkling them over oatmeal, or integrating them into yoghurt.

5. Spirulina

– Usage: Reduce oxidative stress, inflammation, and muscle damage.

– Method: Incorporate spirulina into your diet by adding it to smoothies, mixing it into juices, or taking it in supplement form as capsules or powders.

6. Camu Camu

– Usage: Support collagen synthesis for connective tissue health and injury prevention.

– Method: Add camu camu powder to your favourite beverages or include it in homemade energy balls for a vitamin C boost.

7. Cacao

– Usage: Decrease delayed onset muscle soreness with its antioxidant and anti-inflammatory effects.

– Method: Enjoy dark chocolate in moderation or incorporate cocoa powder with high Cocoa Flavanols into your desserts or post-workout shakes.

By incorporating these superfoods into your diet, you can harness their unique properties to supercharge your muscle recovery journey. From reducing inflammation to supporting tissue repair, these unconventional choices offer a holistic approach to optimising fitness and well-being. Embrace the diversity of superfoods and unlock the full potential of your muscle recovery regimen.

Tips for Incorporating Superfoods into Your Diet

1. Start Slowly: Introduce one new superfood at a time to gauge its effects on your body and ensure you’re not overwhelming yourself with unfamiliar flavours.

2. Experiment with Recipes: Get creative in the kitchen by incorporating superfoods into your favourite recipes. Try adding turmeric to soups or stews, spirulina to smoothies, or cacao powder to baked goods for a nutritious twist.

3. Combine Superfoods: Mix and match different superfoods to maximise their benefits. For example, blend tart cherry juice with spirulina for a powerful pre-workout elixir or add aronia berries to a smoothie with maca root powder for a nutrient-packed post-workout snack.

4. Consider Convenience: Aim for superfoods in convenient forms like powders, capsules, or juices for easy integration into your daily routine, especially during busy days or when on the go.

5. Stay Consistent: Incorporating superfoods into your diet is most effective when done consistently over time. Make them a regular part of your meal planning and grocery shopping to reap the full benefits.