Nutrition Spotlight: Eat for Muscle Recovery (Pineapple Smoothie)

An easy way to support your body’s healing process is with proper nutrition.  There are several foods that can help with muscle repair and recovery:

Tart Cherry Juice: facilitate muscle recovery and mitigate delayed-onset muscle soreness (DOMS)

Watermelon and Watermelon Juice: hydrating and loaded with nutrients. Promotes muscle recovery after exercise, enhances blood circulation, and may reduce muscle soreness and muscle damage post-exercise.

Fatty Fish (like sardines, salmon, and trout): excellent sources of nutrients needed for muscle recovery and contains omega-3 fats which may help fight inflammation, boost muscle growth, and reduce delayed onset muscle soreness (DOMS).

Pineapple: rich in flavonoids, vitamin C, bromelain, and beta carotene which may help reduce inflammation.

Spinach: contains many nutrients that help stave off inflammation.

Bananas: loaded with carbohydrates and potassium which are 2 muscle-friendly post-workout nutrients.

Eggs: contain protein and some eggs are fortified with omega-3s which can help with muscle recovery and inflammation.

Try this delicious smoothie post-workout to enhance the body’s natural healing process. 

Muscle Recovery Smoothie

Ingredients:

1 ¼ cup fresh or frozen pineapple, chunks

1 small banana, pieces

1 cup baby spinach

¾ cup orange juice

½ cup ice cubes

Add all ingredients to blender and blend on high speed until smooth.  Add water if you would like to thin the smoothie out.  Optional: add cottage cheese or Greek yogurt and blend to increase protein.

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