Nutrition For Recovery & Injury prevention

Other Considerations:

The following may also be helpful for recovery and prevention of injuries. Don’t worry about these things just within that 2 hour “Window of Opportunity”, but as staples in your diet day-to-day.

Supporting the Immune System

• Especially important if doing more intense half-marathon or marathon training & during cold and flu season.
• Include foods high in anti-oxidant nutrients – anything with a dark green color (dark leafy greens, broccoli, Brussels sprouts), anything with an orange color (oranges, sweet potatoes), berries (blueberries, strawberries, goji berries)
• Consider supplementation of Vitamin C – try Ener-C packets available at health food stores.
• Consider supplementing with L-glutamine (an amino acid proven to boost immune system function – available at health food stores) OR getting glutamine from homemade chicken, turkey or beef stocks (add a capful of apple cider vinegar to draw out glutamine)
• Consider probiotic supplementation (look for shelf stable variety – available at health food stores OR our clinic, The Village Clinic)
• Reducing Inflammation:
• Inflammation is a natural response by your body to a stressful situation; although exercise is a complimentary stress, it is still a stress and can increase inflammation in your body. Inflammation is not your friend when you’re on a training schedule.
• To reduce inflammation include fresh turmeric or turmeric root powder, flax, chia, and hemp seeds for their omega 3 content as well as dark leafy greens.

Supporting the Adrenal Glands

• The adrenal glands regulate the body’s response to stress, and remember, exercise IS stress (good stress usually)!
• To support the adrenal glands add maca powder to smoothies (find at The Village Clinic or other health food stores). It helps balance adrenal hormones and helps us deal with stress better.
• Magnesium rich foods – dark chocolate, cacao powder, dark leafy greens, unrefined sea salt, kelp powder OR magnesium supplement
• If taking a supplement, take at night time as it has relaxing effects

Recipe Suggestions

BLUEBERRY COCONUT SUPERSMOOTHIE

• 1 cup fresh or frozenblueberries

• ½ cup coconutwater

• ½avocado

• Chunk fresh turmeric,grated

• Juice from 1lime

• 2 tbsp coconutflakes

• 1 tbsp hemp seeds

• 1 scoop protein powder

Combine all ingredients in food processor or blender and process untilsmooth.

CHOCOLATE ALMOND ENERGY POWERSHAKE

Makes 4 smallservings

• ¼ Cup cacao powder

• 2 tsp macapowder

• 2–3 cupsice

• 1 frozenbanana

• ½avocado

• 6 dates (preferably fresh, notdried)

• 1 tbsp unsweetened almondbutter

• 1 ½ cups almondmilk

• 1 cup coconutwater

• 1 scoop protein powder

Add ice first, then frozen banana, avocado, dates, cacao powder, maca powder and almond butter. Lastly, add theliquids and puree until smooth

Turmeric Ginger Tea

Makes 1 serving

• 1 cup water
• ¼ tsp ground turmeric
• ¼ tsp ground ginger
• Splash of non-dairy milk
• Honey or maple syrup, to taste

In a small saucepan, bring water to a boil. Add turmeric and ginger, reduce heat and simmer for 10 minutes. Stir in milk and strain tea into cup. Add sweetener to taste.

Fresh Turmeric Tea

Makes 1 serving

• 1-inch piece fresh turmeric (sub ginger if you can’t find turmeric)
• 1 tsp coconut oil
• Few cracks black pepper
• Boiling water

Place turmeric, coconut oil and black pepper in a teapot. Pour boiling water over-top and let steep for 10 minutes