Ginger: Ginger has been used medicinally for nearly 2,500 years, most commonly to reduce nausea and improve digestion.
Thanks to a recent study published in the Journal of Pain, we now know that ginger is also an effective tool to help combat muscle soreness after a workout. The study revealed ginger intake prior to training produced a 25 percent reduction in exercise-induced muscle pain 24 hours after the workout.
More: Some of the Other Health Benefits of Ginger
Due to its high anti-inflammatory compounds, ginger—taken before your workout or run—may enhance post-exercise recovery by increasing your body’s ability to both fight inflammation and reduce soreness.
Ideally, eat your ginger fresh. The root is found at most grocery stores, near the onions and garlic. Peel it, chop it, and then add it to your stir fry. Or toss a 1-inch piece into your smoothie, or simply boil 2 tbsp of chopped ginger in 4 cups of water and drink as a tea.
Hemp Protein Powder: Made from grinding whole hemp seeds into a powder, hemp protein is one of the best sources of plant protein and an excellent option as post-workout recovery food.
More: Protein: How Much You Need and Other Facts
Hemp protein is a whole food, not an isolate like most protein powders on the market. It will have a slightly green color, a sign that its alkalizing chlorophyll is still intact.
Hemp contains a complete amino acid profile and a high concentration of anti-inflammatory omega fats, both of which help to speed the recovery of soft tissue damage caused by exercise.
You should be able to find hemp protein at most natural food stores or buy it online. It will taste best blended into a smoothie.
More: 6 Green super foods You Should Add to Your Diet
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