Natural Ways to Treat Sore Muscles from Running (Part 7): Another List of Anti-Inflammatory Foods

Natural Ways to Treat Sore Muscles from Running (Part 7): Another List of Anti-Inflammatory Foods

July 21, 2019 1 By William Morgan


protein is obviously one of the core
nutritional elements that strongly
supports post-run recovery enrichment
but there are other foods that help set
up the parameters for more optimal
running recovery and muscle
nourishment some levels of inflammation
within the body are a natural occurrence
but when inflammation turns chronic it
can certainly lay the groundwork for
ongoing pain bothersomeness and it may
easily set the stage for an injury to
emerge and when your legs are constantly
sore and stiff obviously this is going
to blunt your performance advancements
because you’ll be less likely to train
harder on a consistent basis in that
regard there is of course a number of
different approaches to do more to
expand or improve your post run recovery
efforts ample research however suggests
that the following foods that I’m going
to list may help promote a more
successful way to get rid of soreness
and may help facilitate a better
recovery after a long run. The following
foods that I’m going to discuss really
create a very nurturing environment for
the muscles because the following foods
and fluids are abundantly rich in anti
inflammatory agents that make it hard
for inflammation to fester into pain and
stiffness so the first food that can
help whisk away inflammatory muscular
flare-ups are chickpeas, beans, red skin
peanuts and oats. These foods are a
really strong supplyline of anti
inflammatory compounds in that according
to research out of East Carolina
University eating three cups of these
foods on a weekly basis is enough to
dramatically reduce widespread bodily
inflammation. Other tremendous health
bonuses of chickpeas, oats, red skin
peanuts and beans is that they were found
to reduce your risk of heart disease by
25%
the reason chickpeas, beans, red skin
peanuts and oats
are incredibly potent at minimizing
pain triggering inflammation is that
they are abundant in plant compounds
known as saponins
which helps the liver effectively disarm
painful inflammation and excrete the
inflammation before it can accumulate
and damage the lining of artery walls
organs and muscles etc. Another optimal
way to effectively help dampen chronic
inflammation is by eating more orange
vegetables specifically carrots and
sweet potatoes and the reason being is
that sweet potatoes and carrots have the
nutritional potency to help nourish the
muscles but also nourish the arteries
improving the health and responsiveness
of your arteries, playing to the
advantage of enhanced circulation for
running. According to Harvard University
researchers eating 3 cups of sweet
potatoes or carrots or other orange
vegetables on a weekly basis may reduce
your risk of heart disease by 42% by
defending against heart damaging
inflammation that underlies heart
disease and the researchers also
confirmed that the anti-inflammatory
capacity of carrots and sweet potatoes
are just as effective as aspirin and
obviously without the attachment of
possible dangerous side effects as
over-the-counter pain meds may
potentially have and the reason orange
vegetables promote healthier muscles
including a healthier heart is that they
are rich in carotenoids which are
nutrients that prompt your white blood
cells to produce appropriate amounts of
inflammation that actually helps destroy
viruses and other germs but not enough
inflammation that is damaging and health
harming to the tissues ultimately
carrots and sweet potatoes have a broad
spectrum of essential nutritional
benefits ranging from improved immune
function and helping suppress painful, inflammatory events.
Now drilling down deeper into the
muscle nourishing properties of carrots
according to UCLA researchers carrots
are rich in beta-carotene which is a
nutrient responsible for carrots bright
orange color but beta-carotene can help
you cover your bases in terms of
enriching your recovery nutrition for
running and also strengthens your immune
system the researchers revealed that the
beta carotene in carrots may actually
increase your body’s production of
inflammation taming white blood cells to
help drive down suspicious cells and
also fortifies and strengthens your
immune system to react faster, more
aggressively to foreign invaders thereby
helping you fend off colds more strongly
during the cold and flu season. Garlic
and onions can help guard against
chronic inflammation and may help
enhance your health and help move things
forward with regards to more optimal
running recovery. Credit goes to the long-
lasting inflammation-reducing capacity
of garlic and onions and this was
confirmed by a study according to
Canadian researchers eating a 1/4
cup of onions or 1 garlic clove daily
may prevent pain-triggering inflammation
levels from elevating and this is
because garlic and onions are heavy in
unique healthy compounds that bring
global inflammatory relief particularly
dropping problematic inflammation in the
digestive tract which is going to in
turn help free up more energy via
improving gastrointestinal health and is
also worth noting that according to
European researchers a daily dose of
garlic or onions may reduce your risk of
stomach and colon cancer by 44% so
eating more garlic and onions on a
regular basis are other delicious ways
to help enrich not just after running
recovery efforts but your overall
running nutrition. There’s even strong
evidence that makes the case that onions
can really help protect and nourish your
muscles and encourage healing of damaged
ones according to British researchers
eating 1/3 cup of onions per day could
reduce your risk of a future muscle
injury by 33% furthermore eating more
onions may help you heal faster by 25%
if you are already sore and achy. The
researchers revealed that onions are
abundant in sulfur and quercetin which are
cartilage-strengthening nutrients that
play a prominent role in helping reduce
muscle tissue swelling and achy
inflammation and also accelerates the
healing of strained damaged muscles.
Shiitake mushrooms are incredibly
nutrient rich and are well-known to halt
pain triggering inflammation. It’s been
reported that enjoying 3 cups of
shiitake mushrooms on a weekly basis may
provide sufficient joint pain and
inflammation relief by 33% the mechanism
of action in which shiitake mushrooms
works through is that they are full of
somewhat of a rare molecule by the name
of lentinan in which lentinan
provides restorative joint tissue
nourishment so shiitake mushrooms not
only reduce inflammation but repair
compromised joints helping them regain
strength. Broccoli is another real driver
when it comes to optimal muscle
nourishment and emerging reports are
finding direct evidence that eating more
broccoli is a very sensible and
sustainable way to help protect your
muscles and joints from stress. For
instance according to research out of
the journal Arthritis and Rheumatism
eating more broccoli on a regular basis
soothes and strengthens sore, stiff
joints because broccoli is deeply rich
in vitamin b1 and vitamin C which
collectively are incredibly targeted in
preventing pain-triggering inflammation
symptoms from
worsening. Furthermore broccoli contains
an ocean of other nutrients that help
scrub the cartilage and bones free of
damaging inflammation thereby
potentially reducing the risk of
osteoarthritis another study that
dovetails nicely with past research
regarding the wide-ranging
anti-inflammatory capacity of broccoli
is that according to Washington
University researchers broccoli is
abundant in a unique healthy compound
called MNM which stands for nicotinamide
mononucleotides and according to
the researchers this compound MNM
actively forces aging cells to behave as
if they were younger thereby helping
potentially stave off age-related
conditions pertaining to the muscles,
joints and bones. Dandelion root, you can
get dandelion root tea or dandelion root
in a supplement form. More and more
findings are reinforcing the idea that
when it comes to chronic inflammation
and never ending bouts of muscle pain
and achy stiff joints you can make
substantial pain relief gains with
dandelion root preliminary research has
indicated that dandelion root has a
built-in ‘kill switch’ that effectively
seeks and destroys certain types of
toxic cells and according to Canadian
tests the compounds in dandelion root
effectively attacks and dismantles very
aggressive inflammatory processes and
causes abnormal cells to self-destruct
while leaving nearby healthy cells
unharmed and uninterrupted in their
normal cellular function
health experts also reaffirm that
dandelion tea has virtually no negative
side effects and so you can safely enjoy
three cups of dandelion root tea on a
daily basis. Beet juice, which is pretty
much considered the mother’s milk for
delivering high-quality sustainable
energy for long distance running
beet juice can also heal sore overworked
overstressed muscles because these are
overflowing with the rare natural
antioxidants that gives beats their
unique color and this anti-inflammatory
compound is called betalines which has
a variety of functions in halting free
radical damage that underlies
inflammation and there’s a few
mechanisms of action that betalines
work through to help suppress health
harming inflammation. Number 1, betalines
in beets have a bold detoxifying
effect that effectively traps toxins. It
has been reported that betalines bind
to fat chemicals and toxins shuttling
them out of the body before they can be
absorbed and kickstart painful
inflammatory processes and secondly,
betalines
help reduce inflammation by preventing
the depletion of essential minerals this
is how beets can effectively help shrink
painful inflammation putting you on a
better path to recovery. Note that to
optimize the detoxifying
anti-inflammatory capacity of beets you
may want to eat them raw. Royal jelly is
ultimately prevailed as a superfood that
it is an incredibly nutrient rich
substance that is made when bees secrete to
turn an ordinary egg into a queen bee for
the hive, royal jelly has been used in
long-standing, for thousands of years, in
traditional Chinese medicine because it
is immensely nutrient-dense and highly
saturated with potent antioxidants this
is why royal jelly can really be a
game-changer in enhancing your post run
nutrition efforts
according to Robin Foroutan, an integrative dietitian
and spokesperson for
the Academy of Nutrition and Dietetics
accounts that royal jelly may greatly
aid in repairing and even reversing
cellular damage and may help safeguard
and shield yourself against further damage
thereby having a stopping effect on the
flow of painful inflammation. You can get
royal jelly in liquid form or supplement form.
Like it or not eating
more fruits and vegetables are another
great leveler to help lift pain
triggering inflammation according to
Canadian researchers fruits and
vegetables are an essential tool for
disrupting pain and swelling because
most fruits and vegetables contain
natural tissue healing compounds known
as polyphenols which can be damaged by
heat, so in this instance, it’s important
to eat fruits and veggies uncooked to
maximize their polyphenol content and
therefore maximize their
anti-inflammatory capacity. The
researchers also noted that to achieve
quicker pain relief and reduce the risk
of a muscle related injury by 33% is to
eat 2 cups of uncooked carrots, celery,
salad greens, apples or avocados on a
daily basis. So I thought I would do a
continuation video on additional natural
healthy anti-inflammatory sources that
may help accelerate your running
recovery time and may encourage you to
skip the aspirin and select the foods
and fluids that I just mentioned because
when it comes to nutrition there’s
always room for more tips especially
evidence-based tips. So I hope you
enjoyed this video. To stay updated on
research-based nutritional tips for
running please subscribe to my youtube
channel where you will also become more
informed and updated on the health
benefits of barefoot running as well as
minimalist running as well as the hotly
debated topic forefoot running vs. heel
strike running and how these two running
styles influence running performance and
injury. Thank you so much for listening
and watching! Have fun out there on the
roads, bye for now!