10 Anti-Inflammatory Foods for Post-Workout Recovery

Solutions to speed up muscle recovery and fight inflammation? Check your fridge and pantry for anti-inflammatory foods! We've got you covered.

First of all, a premise: post-workout muscle recovery is something to take seriously! When we train, we damage our muscles and inflammatory markers increase. This is the immune system's way of trying to sweep away the damage caused. Pain in the muscles, redness, a racing heart and sweating are all signs of inflammation during a workout. Inflammation is a natural response to strenuous squats or intense repetitions. The body is an incredible machine. But there's nothing like helping it to control inflammation and restore the immune system. We need to give the muscles the chance - and the time - to repair and rebuild. The following anti-inflammatory foods can be great allies and speed up recovery.

10 Anti-Inflammatory Foods

Eggs

Eggs have an excellent amino acid profile for building muscle. The egg's protein content will help with muscle repair. But it also contributes to muscle growth. Leucine, an amino acid found in eggs, is essential for muscle synthesis and strengthens this whole process. Opt for eggs enriched with omega-3 fatty acids and you'll have extra help in fighting inflammation!

Suggestion: Eggs with avocado

Sweet potato

Researchers decided to evaluate the effects of sweet potato consumption on participants who completed a running program. Compared to the control group, the population that consumed sweet potatoes after training showed a decrease in oxidative markers. Sweet potatoes proved to be anti-inflammatory and to combat oxidative stress caused by exercise.

Suggestion: Quinoa with sweet potato

Chicken and other protein-rich foods

Eggs, chicken, tuna, turkey, among others. Adequate protein will help build immune cells and reduce the damage caused by exercise. Protein is very important for muscle function. Tip: also consider whey protein shakes: studies prove that whey protein significantly reduces the inflammatory markers triggered by intense exercise.

Suggestion: Chicken with vegetables

Banana

Like other fruits, bananas are a good source of nutrients. It has the advantage of convenience: it's practical to eat a banana after training. And it's effective. Together with a good source of protein after training, it facilitates muscle recovery. Bananas also have other compounds that can stop the inflammation caused by exercise.

Suggestion: Whey shake with banana

Salmon

In addition to quality protein, salmon's anti-inflammatory secret is called omega-3 fatty acids. These fatty acids (EPA + DHA) ensure that the right nutrients reach the muscle cells efficiently. Omega-3s thus contribute to the production of new muscle tissue, the development of lean mass and the fight against inflammation. Leucine, an amino acid found in salmon, is also very useful for muscle repair.

Suggestion: Salmon with sweet potatoes

Blueberries

The study was conducted at the Carolina Research Campus laboratory in the United States. The researchers concluded that athletes who consumed blueberries showed higher levels of anti-inflammatory acids and lower levels of pro-inflammatory markers during the recovery period, over four days after intense training.

Suggestion: Blueberries with pancakes

Spinach

Researchers at the Karolinska Institute in Sweden explain Popeye's theory better: the nitrate in spinach stimulates the production of two proteins that are essential for stronger muscles. Spinach increases resistance to fatigue, provides energy with its iron content and is rich in fiber. They are anti-inflammatory!

Suggestion: Spinach with eggs

Almonds

This study, from the Human Performance Laboratory, Appalachian University, United States, suggests that eating almonds improves muscle recovery and performance after exercise. The researchers found a reduction in muscle soreness in athletes who consumed almonds after a very intense training session - compared to the control group. Almonds are a natural source of protein, good fats and antioxidants such as vitamin E.

Suggestion: Almonds as a snack

Avocado

Another superfood! The good fats in avocado reduce inflammation after training. And the potassium in this fruit supports muscle and nerve function, especially important for athletes who lose a lot of electrolytes through sweat. Potassium also promotes performance. Good source of vitamin E, which protects cells from oxidative damage. Good source of antioxidants!

Suggestion: Guacamole

Chia seeds

These little seeds help fight inflammation after exercise. Rich in antioxidants, chia seeds protect cells from free radicals. They also help repair muscle. Around 20% of chia is protein! Plus fiber and omega-3. This explains why chia, a Mayan word, means strength.

Suggestion: Eggs with avocado and chia

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