If you’re in training for a marathon or triathlon, you know that post-run recoveries can be a real struggle sometimes. If you’re looking to shorten recovery times, boost healing and, ultimately, log more miles, try including these 6 foods, recommended by Dr. Jordan Metzl of the Hospital for Special Surgery and Shape Magazine, in your post training-session menu:
Chicken is a great lean protein source that provides the body with the key amino acids it needs to repair injured tissue and build new muscle. To get the most bang for your buck, opt for boneless, skinless chicken breast. A 3-ounce portion provides 16 grams of protein for about 90 calories and 1 gram of fat. You could also try boneless, skinless thighs—they're usually less expensive, more flavorful, and similar in calorie content.
This strained yogurt is packed with protein and also provides your body with calcium, a mineral that's key to muscle and nerve function as well as bone health. It's especially important for healing bone injuries like stress fractures. Yogurt and other dairy products also give you vitamin D, a fat-soluble vitamin that aids in the absorption of calcium. Stick to plain, unflavored yogurt to keep excess calories from sugar in check.
In addition to providing a hefty dose of protein, salmon is also a rich source of omega-3 fatty acids which have been shown to help fight inflammation. It's also a rich source of vitamin D.
Blueberries are especially important when you’re recovering from a running injury—they’re packed with antioxidants that may support recovery and healing.
Turmeric is a spice that's been used for centuries to treat a variety of ailments thanks to its anti-inflammatory properties. It pairs well with garlic and ginger, which have also been noted for their healing effect. Try it cooked into soups or grain dishes, or even added to a smoothie. Pair with black pepper to help your body absorb the spice’s healing elements.