Plant-Based Fuel

It’s a common misconception that sports nutrition is just for elite athletes. Everyone who exercises has specific nutritional needs, but those needs differ based on the intensity and length of the exercise performed.

Many recreational athletes are looking for that extra something to improve their performance, help them recover well, and maximize the benefits of exercise.

This is where exercise nutrition comes in. If you’re looking to take your workout to the next level, the best place to start is with whole foods, and whole food-derived beverages and supplements. Science has shown that the nutrients in specific foods can aid your workout and your recovery.

Potato protein isolate

Whey protein is a popular choice for building muscle and strength. But if you’re unable to digest whey or choose to follow a vegan lifestyle, try potato protein isolate. It contains branched chain amino acids to support muscle synthesis, counter fatigue, and assist in muscle recovery.

Apples

Apple peels are rich sources of the antioxidants that fight free radical damage. Studies show that apple peels’ high levels of phenolic compounds and antioxidant activity may provide health benefits. Increased antioxidant activity may help reduce muscle strain and injury.

Beet juice

Beets are getting a lot of attention in the sports nutrition world, because studies show that beet juice helps to open the blood vessels, allowing for greater oxygen uptake. Beet juice is a great source of complex carbohydrates, providing energy during exercise. It’s also been shown to reduce systolic blood pressure.

Coconut water

Nature’s sports drink, coconut water is a good source of sodium, potassium, calcium, and magnesium. Sodium-enriched coconut water was shown to be as effective as a commercial sports drink for rehydrating the body after exercise-induced dehydration, with better fluid tolerance.

Orange juice

Fresh orange juice is a nutritious, natural way to give the body the quick-release carbohydrates such as glucose that are needed to restore the body’s energy stores. This is essential for quick recovery from exercise.

Tart cherry juice

Tart cherry juice is high in anthocyanins, which help lower inflammation. It may help relieve joint and muscle inflammation, allowing exercisers to recover faster. A 2010 study found that drinking tart cherry juice seven days prior to and during a long-distance running event, such as a marathon, may reduce muscle pain after the event.

Lemon verbena extract

Research shows that lemon verbena extract has anti-inflammatory and immune-modulating properties, as well as antioxidant support that may help to decrease muscle soreness and improve recovery time. It has also been shown to reduce muscular damage caused by regular running activities.