Our bodies have the ability to heal themselves! We can aid this process by consuming the proper nutrients. This allows us to heal faster and more effectively from injuries (muscle soreness, dislocation fractures, joint and muscle sprains). Here are 9 SUPERFOODS that can help support your recovery:


This tropical fruit contains the enzyme bromelain, which can help reduce inflammation and muscle soreness. Add pineapple to a smoothie or salad after an intense workout. 


Flaxseeds are packed with omega-3 fatty acids, which can help reduce joint pain including stiffness/inflammation. Grind flaxseeds to release its oils and then add a spoonful into your salad, oatmeal, or yogurt. 


Carrots are rich in carotenoidsThey are group of phytochemicals that help protect cells from free radicals, boost immunity, and help regulate inflammation. Other carotenoid-rich foods include apricots, tomatoes, sweet potatoes, squash, and pumpkin.


Research has shown that cinnamon not only reduces inflammation but also fights bacteria, assists with blood sugar control, and enhances brain function. Sprinkle cinnamon over yogurt, cereal, oatmeal, or add to a smoothie.


Ginger contains several anti-inflammatory compounds called gingerols. They may relieve joint pain, prevent free radical damage, and increase immunity. Steep a couple of slices of ginger in hot water for ginger tea.


One of the richest known sources of antioxidants, tart cherries are an anti-inflammatory powerhouse. Research suggests that tart cherries offer pain relief from exercise-induced joint and muscle pain, and improve inflammatory markers. Add tart cherry juice to your smoothie or add tart cherries to salads or trail mix. 


Walnuts are loaded with anti-inflammatory omega-3 fatty acids. Add to salads or eat a handful of raw walnuts as a snack.


A mustard-yellow spice from Asia, turmeric gets its coloring from a compound called curcumin. Research shows that curcumin can improve chronic pain by suppressing inflammatory chemicals in the body. Take via capsule or add on top of grilled veggies. 


Garlic inhibits inflammatory enzymes thanks to its main component allicin. In addition, it improves blood flow to the muscles and increases the function of immune cells. Use as a seasoning. 

“Your setback is the platform for your comeback, your desire to change must be greater than the desire to stay the same.”
Let these superfoods fight for your fast recovery.

Author: Ruchi Mandot

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Fatigue and Recovery Genes
Get tired easily during workouts? Too slow to recover?
Everyone is supposed to get tired from workout out. If you don't, then you are not pushing yourself hard enough, right? It's all true, but there is more to the story. What if your onset of fatigue is way ahead of the curve? What if you get tired before you get enough exercise to meet your fitness goals? What if your body takes so long to recover it's enough to undo the positive effect of your fitness training? DNA science says this situation is possible. Here is how:

The fatigue gene: MCT1

Your muscles will have a diminished capacity for flushing out lactic acid if you possess the “slow lactic acid-clearing” genotype. Lactic acid accumulates in your muscles during intense workouts and, in addition to causing soreness, can cause you to become fatigued. Not surprisingly, this gene variant is rare among endurance athletes who, aside from possessing more slow-twitch fibers, are also more resistant to fatigue.

Inflammation and recovery gene: IL6

When your muscles contract, they release IL6, which is believed to help protect your muscles from damage and improve recovery times. Specifically, a variation of this gene keeps your muscles from experiencing tissue damage following intense muscle contractions. Those who have this specific gene variant generally share the following traits: lower body mass index, narrow waistlines, and better improvements in max oxygen uptake (or VO2 max) after a two-month training period. Conversely, those who have the lower IL6 expression have a greater propensity to gain more weight (especially if they lead unhealthy, sedentary lifestyles) and have a longer recovery period after exercise.

The hack:

Regardless of genetics, if you are getting tired too quickly during workouts, this could be a case of “too much, too soon.” While you cannot change your genes, you can take these steps to minimize the negative effect of your DNA variation and avoid getting early-onset fatigue when working out:

  1. Start with lighter weights when lifting and slow your tempo while you’re still working on increasing strength.
  2. Take some time to cool off and recover when you’re transitioning between sets, reps, and workouts.
  3. Don’t forget to warm up—it’ll help improve your range of motion and keeps you from cramping up.
  4. Try interval training to boost endurance; increasing your oxygen capacity not only keeps your muscles working for longer, it also keeps lactic acid buildup at bay.
  5. Keep hydrated, and make sure to eat a proper, well-balanced, and nutritious diet; if you don’t give your body the fuel it needs to power through intense workouts, it won’t perform as well as you want it to.

And if your body still feels sore days after engaging in an intense workout, you can speed up your recovery time through getting lots of downtime, increasing your liquid (water) intake, and foam rolling.

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