However you choose to move your body -, whether it's a daily run, yoga, team competition or a Spartan Ultra - once you're done, it's time to recover. What does the body need to heal and regenerate? We'll review some key nutrients and foods that can restore and replenish so you're ready for whatever comes next.

WHAT WE COVER:

 

1. Movement or exercise for the body is one of the pillars of long-term health and wellness. But, once you've pushed your body hard it's time to recover. One of the things that happens whether it be aerobic or weight training is that cells in the body consume huge amounts of oxygen. That process, called oxidation, can damage cell membranes and impair their ability to function. Externally, how does this manifest? We've all been there…Muscle soreness, inflammation, and fatigue.

What we're going to talk about for the next few minutes is how to correct that and optimize the healing process.   

1. I'm going to list 5 simple steps you can take to jump start the healing and recovery process: I'm a big believer in food as medicine. I love going right to the source and that's food for nutrients but some of the things I'll mention do come in supplement (capsule or powder) form but I'm going to mention the food source as well.

-First up, Antioxidants – one you can use Quercetin  - found in apples, blueberries, and buckwheat herbal tea

-Next, an Anti-inflammatant - Bromelain it's an enzyme derived from pineapple you can get it either by drinking the juice or eating the fruit. It's more concentrated at the core of the pineapple. So, if you're slicing it up to eat….don't toss the core!

- How about Minerals…there's a mineral that aids muscle recovery and it also calms the brain. It's  Magnesium - available as a supplement, but naturally found in nuts (especially almonds and brazil nuts), seeds (such as pumpkin or flax), and legumes (those include beans, chickpeas and lentils).

- Another important factor for rapid recovery is healthy Blood Glucose Homeostasis or balance there's a natural spice that can help and it's is Cinnamon. Based on recent studies it's thought help with blood sugar control by increasing insulin sensitivity. This can allow the body to better perform tissue repair. Anywhere from about 1-6 grams of cinnamon has been used in clinical studies. How much does that equate to? Well 1 gram of ground cinnamon is about ½ a teaspoon. So, it doesn't take much to reap the healthy benefits.

- Last up, number 5: Rehydrate! – with what else…H2O - your body is roughly 55% water for women and 60% for men and you decrease your water stores through perspiration, cellular activity and metabolism during intense workouts. So drink up!

1. To recap: 5 nutrients to aid body recovery
2.       Antioxidants: Quercetin
3.       Anti-inflammatant: Bromelain
4.       Mineral: Magnesium
5.       Blood Glucose balance: Cinnamon
6.       Hydration: water

 

These easy steps will help you recover optimally post workout or race!

KEY TERMS & IDEAS:

• During exercise our bodies consume a lot of oxygen
• That oxygen consumption contributes to post-exercise muscle soreness, inflammation, and fatigue
• You want to support the body's healing process and repair mechanisms
• 5 nutrients and foods that provide balanced nourishment and support recovery: antioxidants (quercetin in blueberries), anti-inflammatants (bromelain in pineapple), mineral (magnesium in nuts), blood glucose balance (cinnamon), and HYDRATE!

LINKS & RESOURCES:

Follow Nada on LInkedin https://www.linkedin.com/in/nada-milosavljevic-35b502b9/

Sage Tonic www.sagetonic.com

Sage Tonic on Instagram https://www.instagram.com/sagetonic/

"The lactate shuttle during exercise and recovery." Medicine and Science in Sports and Exercise  Jun 1, 1986,18(3):360-368

https://europepmc.org/abstract/med/3523107

"Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values"

Front Physiol. 2018;9:599

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5974542/

"Properties and therapeutic application of bromelain: a review" Biotechnol Res Int. 2012; 2012: 976203.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529416/

"The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance" Diabetes Obes Metab. 2009 Dec;11(12):1100-13.

https://www.ncbi.nlm.nih.gov/pubmed/19930003

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Nutrients for Rapid Recovery   // SPARTAN HEALTH ep 010

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CREDITS:

Producer: Marion Abrams, Madmotion, llc.

Writer and Host: Nada Milosavljevic MD, JD

 

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