Tart Cherry and Other Juices
If you like sour flavors , you ’ ll love tart cherry juice . This drink is packed with powerful antioxidants including anthocyanins , which give it its deep , rich color . Several studies have shown that when athletes consume the juice for several days before and after major workouts , they reduce the duration and degree of DOMS .
Watermelon , blueberries , and pomegranates are also showing promise for fighting soreness , and may be more pleasing in taste for some people . These fruits and their juices all contain powerful antioxidants ; however , they don ’ t seem to be quite as effective as tart cherry juice .
If you prefer savory flavors , you might enjoy beet juice . This root vegetable is rich in nitrites and a pigment called betalains , plant chemicals that can help oxygenate your healing muscles and reduce inflammation .
How much and when ?
• Tart Cherry Juice : Athletes in studies generally benefited by drinking 8-12 oz . of tart cherry juice twice a day for four to five days prior and three days after extreme workouts .
• Beet Root Juice : Athletes in one study benefited from 12-24 oz . when consumed the day of and two days after workouts .
Fish High in Omega-3
Not only is fish an excellent source of protein , but some types are high in omega-3 fatty acid . Omega-3s work to fight inflammation in the body and can promote muscle growth . Salmon , sardines , and trout are all great choices when it comes to recovery .
How much and when ?
• A 4 oz . serving of fish after a workout provides close to 30 grams of protein , and about 1,000 mg . of omega-3 fatty acid .
Branched Chain Amino Acids ( BCAA )
Amino acids are the molecules that build and repair all proteins in our bodies including muscle . Some studies show that special amino acids called branched chain amino acids ( BCAA ) are especially helpful for reducing painful muscle damage .
While some people choose to get their BCAA from products like whey or pea protein supplements , some studies indicate that eating enough foods that are naturally high in BCAA can be as helpful . Dairy products like milk and yogurt are a great source . Others include meat , poultry , fish , and eggs .
How much and when ?
• One study found that consuming 20 oz . of milk just before a workout was helpful for muscle recovery . This is equivalent to about 8 oz . of Greek yogurt .
Muscle-Soothing Salmon Salad
This highprotein , omega- 3-packed dish can be enjoyed as a light lunch , a heavy snack , or packed in a cooler for a long tournament day . It can be served on bread as a sandwich , but I prefer it on whole-grain crackers . Best of all , it has pickles in it !
1 can ( 7.5 oz .) of
Sockeye salmon 2 small , sweet pickles , diced 1 boiled egg , diced 2 tablespoons finely chopped dried Montgomery cherries 1 tablespoon mayonnaise 1 teaspoon yellow or Dijon mustard Salt and pepper to taste
Drain canned salmon . In a medium bowl , mash then fluff salmon with a fork to break up any clumps . Add all other ingredients and mix thoroughly . Makes two servings .
Tart Cherry-Blunana Smoothie
This is a great pre- or post-workout smoothie , packed with protein ( including BCAA ), and anti-inflammatory fruit . I add a banana and blueberries for sweetness and extra nutrients .
4 oz . tart cherry juice 1 ripe banana , frozen 1 container ( 5 oz .) Greek yogurt ½ cup frozen blueberries
Mix in a blender until smooth . If the mixture is too thick , add a bit of milk or more cherry juice . Enjoy !
To get the maximum benefit with the least amount of discomfort from your workout , it ’ s best to pair your exercise with the right nutrition . See you at the gym , pickleball friends ! •
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog at
brandigivensrd . com .
Brandi ’ s Kitchen
JANUARY / FEBRUARY 2023 | MAGAZINE 85