Masters of Health Magazine February 2022 | Page 107

Scientists have discovered that cherry (sour cherry) juice has a significant effect on the reduction of pain (a cup of juice a day or before training can help relieve joint pain and muscle inflammation).

Experts believe that strong antioxidant compounds found in (sour) cherry juice reduce the damages found in the athlete's muscles (those being the damages that normally occur when the muscles are used to their maximum) which helps them to recover faster.

Cottage cheese

Retaining approx. 27 grams of powerful proteins per cup, cottage cheese is a perfect "snack” after training. It is one of the best sources of casein protein. This slowly-digestible protein is a fantastic way to rejuvenate painful muscles while you are sleeping. You can eat it in combination with fruit, nuts, or in a smoothie.

 Cinnamon and ginger

Add a bit of these spices in your recipes. Namely, these spices contain ingredients that relieve muscle tension and pain. If you are experiencing muscle pain after your training session, massaging the area with cinnamon oil will also help.

Turmeric

A research about the active ingredient in turmeric has shown that adding it to one's nutrition helped reduce muscle pain.

Coffee*

Research has shown that a moderate amount of caffeine (around 2 cups of coffee) has a better effect on one's muscles than on one's level of stimulation (awakening). Before each training session, drink a cup of your favorite organic coffee and you will reduce the risk of

muscle inflammation for almost 50%. Apart from that, caffeine will increase your level of endurance so you will be able to exercise better and in a more intense mode. 

*Note: The views and opinions expressed in this paragraph are those of the author and do not necessarily reflect the views of MOH.  

Salmon

Rich in anti-inflammatory omega-3 fats, antioxidants and proteins that build up muscles, salmon is a perfect food to take in after training. Research about its consumption suggests that it can prevent muscle inflammation and pain after training (postpone the muscle reaction to physical activity).