Exercise is good for your health, a fact that healthcare professionals and fitness experts always stress. But you may be skipping on exercise because it hurts after each session! You feel achy in muscles you never even knew you had in the first place especially after an hour of intense cardiovascular and/or strength training exercises.
But why skip on exercise and, in consequence, on its benefits when you can eat certain food items that will lessen inflammation of the muscles after exercise? Yes, you will benefit from eating food items with high contents of flavonoids, vitamin C and omega-3 fatty acids.
According to a study conducted by researchers at the Appalachian State University in North Carolina, these substances can contribute to faster recovery after exercise. In the study, thirty-nine athletes were recruited and divided into three groups with the following dosages:
• The first group participants were given 1,000mg of quercetin and 1,000mg of vitamin C
• The second group participants were provided with 1,000mg quercetin, 1,000mg vitamin C and 400mg, 400 mg omega-3 fatty acids,400mgisoquercetin, and 30 mg epigallocatechingallate, all of which are antioxidants
• The third group participants were provided with placebos
Blood samples were collected from the participants at four instances –at baseline, after two weeks of supplementation, immediately after exercise, and 14 hours after exercise.
In the first and second groups, the levels of quercetin were elevated than in the third group. The researchers then concluded that the combination of antioxidants, flavonoids and omega-3 fatty acids reduced the levels of F2-isoprostanes, a marker of oxidative stress. The bottom line: The less oxidative stress after exercise, the less muscular pain you will experience.
You should then eat food items rich in flavonoids, vitamin C and omega-3 fatty acids like fresh fruits, vegetables and fishes before and after exercising. You may also take dietary supplements, if you so desire.