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Preventing Post-Workout Inflammation

Happy healthy body

POSTEDBYAMBER CALLENDER

Delayed onset muscle soreness (DOMS), which kicks in 12-72 hours following a high-intensity workout, is caused by micro-tears which happens when you workout. The micro-trauma allows the muscles to rebuild tissue, meaning a better matrix is formed. This is a good type of inflammation. The bad type of inflammation is due to overuse, and you’re at a much higher risk of incurring this type of inflammation after taking a hiatus from your usual fitness routine. Here are a few ways you can reduce inflammation when returning to the gym after lockdown: 

 

Have a Matcha Green Tea 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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Green tea is a natural anti-inflammatory agent, full of polyphenols, plant compounds that protects the body tissue against oxidative stress. Catechin (EGCG), is a polyphenol found in green tea, associated with boosting the immune system. According to a study in The Journal of Chromatography, matcha contains up to 137 times the amount of EGCG found in traditional green tea. 

 

Eat Food Rich In Vitamin K 

Broccoli and other cruciferous vegetables are all high in Vitamin K, which has been shown to help regulate inflammation in the body. A lot of us don’t get enough Vitamin K in our diets, but aside from leafy greens, we can also get Vitamin K through fish, eggs, and meat—through these contain smaller amounts. 

 

Supplement with L-Glutamine 

L-Glutamine is an essential amino acid in the human body, it can boost immune cell activity in the gut, which helps to prevent inflammation and infection. When our bodies are under stress they may not be able to produce enough of this; high-intensity training is associated with decreased intramuscular concentrations of Glutamine. Therefore, L-Glutamine supplements may boost your workout performance by improving muscle tissue repair and improving muscle soreness. 

 

Snack On Fruits And Seeds

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

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A piece of fruit is a great post-workout snack, especially low-sugar fruits like berries, peaches, or honeydew melon. Fruits offer fiber to slow the absorption of sugar, and minerals and vitamins like potassium and magnesium, which help with post-workout recovery. Adding some pumpkin seeds can give you an extra boost, they’re rich in protein and phytochemicals like chlorophyll, an anti-inflammatory agent. 

 

Cook With Extra Virgin Olive Oil

Extra Virgin Olive Oil contains over 36 phenolic compounds. One compound, in particular, Oleocanthal, has been discovered to have powerful natural anti-inflammatory benefits. It exhibits the same anti-inflammatory response in the body as Ibuprofen, acting down the same pathways as a non-steroidal anti-inflammatory. 

So, there you have it. Make sure to ease back into your workout routine after lockdown, maybe motivate yourself with some new spats pants, and don’t forget to stretch! 

 

Next up, How To Turbo-Charge Your Fitness

 

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