Have you ever heard the saying, “you are what you eat”? Well in many ways, it’s true! The food we eat provides us with the energy and nutrients we need to exercise, move, perform daily tasks, and support our bodies in rest and recovery. Whether you’re recouping from an intense workout or an injury setback, here are some foods you can add to your diet to boost your body’s recovery and feel better sooner.
Foods that Support Your Body’s Recovery
The key is to consume foods that are high in essential vitamins and minerals your body needs to repair and heal itself. This list of nutrient-dense superfoods is easy to add to any diet and they taste delicious, too!
Leafy Greens
There is a reason Popeye was always eating Spinach to grow his muscles. Dark leafy greens such as Spinach, Kale, Swiss Chard, and Romaine Lettuce are packed with nutrients like Vitamin D, C, A, and K as well as essential minerals like potassium, calcium, and manganese. These vitamins and minerals support your body and muscles’ abilities to repair and restore.
Meal ideas: No, you don’t need to eat a bunch of salads to get your greens in! Leafy greens are delicious when cooked in a pan or thrown into a fruit smoothie.
Berries
Berries like strawberries, blueberries, raspberries, and blackberries are full of antioxidants and vitamins that protect against inflammation and help your muscles recover after a workout or high level of activity.
Meal ideas: Add to your recovery smoothie or add on top of your oatmeal, yogurt, or granola.
Broccoli & Cauliflower
Broccoli and Cauliflower are both a part of the cruciferous vegetable family, and they both provide some great recovery-boosting benefits. They are both very nutrient-dense foods, meaning they provide a lot of vitamins, minerals, and compounds in each low-calorie, tiny-tree bite. The list includes carbs, protein, fiber, vitamin C, vitamin A, vitamin K, vitamin B9, potassium, phosphorus, and selenium.
Meal ideas: It seems there are a million new ways to eat cauliflower these days (have you tried cauliflower rice yet?), but we like to stick to the basics. Steam them up or eat fresh with your favorite dip for the perfect on-the-go recovery snack.
Bananas
Bananas are well-known as the superfood high in potassium, but they’re also packed with water, high-quality carbs, and vitamins and minerals. The wide range of nutrients in a single banana has made them a post-workout staple for boosted muscle recovery and performance.
Meal ideas: Honestly, there aren’t many foods out there as portable and convenient as a banana. Grab and go for your post-workout snack or…throw it in your recovery smoothie!
Protein-Rich Foods
Consuming high-quality, protein-rich foods after a high-level activity is ideal because protein specifically works to repair your muscles after they’ve been fatigued. Protein supports all the cells of your body and plays a key role in your body’s overall function, so make sure you hit your daily recommended values for happy healthy muscles and joints!
Foods high in protein: eggs, fish, and other lean animal meats, whey protein, beans, chickpeas, nuts, and leafy greens!
Food has an amazing effect on our overall health. Next time you’re feeling sore, tired, or run down, add some of these superfoods to your meals for an extra recovery boost. Your body will thank you!
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