FITNESS. FASHION. FOOD.
Superfoods for Recovery
Food with superpowers?
by Barbara Sike
3rd May, 2018
​Every day, there is a new food group is labelled as the new superfood. Acai berries had their golden days, the pomegranate was credited extraordinary benefits for a long time, even chocolate has been crowned as king of healthy foods.
So-called superfoods are praised for contributing to not only general health but also faster recovery from daily stress, physical activities and other demands on the human body. However, these qualities are often left without real evidence. So which foods are really worthy of the “super” title in fitness? Here is a non-conclusive list of the champions of foods, and what science says about them.
Montmorency Cherry
One of the latest superstars on the map. According to MySportScience, sports researchers have found that Montmorency tart, a variant of the cherry has significant benefits on athletes in faster recovery and reduced muscle soreness. Further research has also proven that the cherry can help a better and more relaxing sleep, which also contributes to the recovery of the muscles, brain and organs.
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Montmorency cherry juice has been used in professional sports for years now, but only recently did it make its way to the stores for purchasing for a wider customer group. It is available as juice, tablet or powder, in varying concentration. For best results, follow the recommendations by the producers.
Banana
The ultimate snack food. According to Health Line, banana has a high level of potassium, a nutrient that contributes to muscle energy and healthy blood pressure, B6 and Vitamin C that helps maintain good functions of the nerves, brain and immune system, and is an excellent source of electrolytes.
Banana is a very versatile fruit that goes well with almost everything from smoothies through baked goods to ice-cream but also serves as a handy snack on its own.
“Honestly I am horrific with my nutrition, it is something I’m constantly trying to improve. But banana is my go-to fruit when I want to feel a bit healthier” says Samantha Shirley, amateur athlete.
Picture from Creative Commons
Leafy Greens
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Many people carry a strong dislike from their childhood against spinach, but Popeye’s favourite deserves a place on in the top 3 of superfoods. Dark leafy greens, such as kale, spinach or Brussel sprouts carry a high level of antioxidants, which are essential to arm the immune system against inflammation.​
Picture from Creative Commons
Raw cacao
To those against the greens: here’s one for you! Raw cocoa is another great source of antioxidants, and arguably the tastiest of simple snack alternatives.
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However, be warned: this is only raw cocoa –regular chocolate bars will not carry the same benefits, but rather an excessive amount of sugar and vegetable fat.
Picture from Creative Commons
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Why not try the “golden milk” with turmeric, honey and spices?​
Turmeric
Just like its aforementioned fellow superfoods, the benefits of turmeric are rooted in its antioxidant, curcumin.
According to the Independent, there is also some scientific proof that turmeric can help prevent cancer, reduce pain in joints and fight against heart diseases.
Only 50 grams a day is enough to benefit from the good effects of turmeric.
Can superfoods alone do the magic? Probably not. Isla Chapman-Hammond, personal trainer explains that no matter how many superpowers our plate has, balance is key.
“In order to recover your body needs all of the macro and micronutrients however the amount will differ depending on the individual and their training type and amount. If you don’t have a nutritionist at your disposal, finding a macros and micros calculator that can work out the percentage of carbs, protein and fats based on your training type can definitely be a benefit to training and recovery.”