You bet! Spices have been used throughout history for their nutritional and medicinal benefits – Food as Medicine! Add these favourites to your recovery smoothie and use in cooking for maximum nutritional benefits.
- Cinnamon: Natural blood sugar stabilizer and perfect to combine with the sugar from the fruits in this smoothie.
- Turmeric: A powerhouse of antioxidants, anti-inflammatory compounds, and other health benefits. Turmeric has been one of my favorite ‘medicinal’ spices of late! Read more about Turmeric in this blog post. Here’s a recipe that’s sure to please and is a perfect Recovery meal.
- Cayenne: Just a little dash will do! It stimulates digestion and metabolism, boosts the immune system, prevents stomach ulcers, and fights inflammation.
Whether you’re a weekend warrior or a ‘sweat daily’ enthusiast, your cardiovascular system (heart, blood vessels and veins) play a crucial role in your performance. Keep your heart pumping strong with these top 5 nutrients to support cardiovascular health.
Vitamin C plays a variety of roles in our health, but we know it for being an antioxidant that helps to neutralize the damaging effects of free radicals – reactive molecules that have the ability to harm our cells, tissues and DNA. Vitamin C has also been shown to help relax blood vessels, which helps to keep blood pressure healthy – a win for your heart.
Best foods for Vitamin C and antioxidants: Citrus fruits, parsley, peppers, pineapple, papaya, cauliflower, broccoli, berries (also high in antioxidants), moringa leaves.
Electrolytes: Sodium, Potassium, Calcium, Magnesium
Electrolytes are electrically charged minerals that help to maintain fluid balance, blood pH, heart, nerve and muscle function. Low levels of fluid intake lead to low blood volume. When your blood volume drops, your body compromises circulation and has poor nutrient exchange, hormone balance and toxin removal.
Best foods for Minerals: Fresh fruits and vegetables – especially bananas, potatoes and leafy greens, fresh pressed juices, nuts and seeds – especially sesame and chia seeds, sea vegetables, seaweed, and coconut water.
Making it simple to incorporate in your daily routine: Use coconut water as the liquid base in your post workout smoothie, and add a handful of fresh leafy greens, a frozen banana, and a tbsp of chia seeds. For main meals, add roasted fingerling or baby potatoes and shredded nori seaweed to a hearty salad.
Iron plays a crucial role in helping transport vital oxygen from our lungs to our tissues, via our blood (red blood cells specifically). When we don’t have enough red blood cells, our heart must pump harder and faster to compensate for a lack of oxygen.
Best foods for Iron: Raw cacao, pumpkin seeds, sunflower seeds, lentils, spinach, peas, potatoes, oatmeal, beets and beet greens, collard greens, swiss chard, curry leaves, amla berries, moringa leaves.
If your main goal is to build muscle, try to eat at least 30g of protein and 30-35g of carbs within about 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.
These post-workout, recovery nutrition tips will not only help your body’s recovery but will help to maximize your training benefits!
Best of luck to all of this year’s Sun Run enthusiasts!!