YOU NEED QUERCETIN
This polyphenol compound acts as a potent antioxidant, and studies show that a steady intake of foods rich in quercetin can help lower markers of inflammatory response following muscle damage.
Healing Fix: Add quercetin-rich blueberries to oatmeal; top salads with red and white onion. Snack on apples, and eat kale with dinner.
More: 7 New Super Foods
Less Is More
Cut back on these to help speed your recovery:
Studies show that consuming alcohol after an injury reduces your muscles' protein-building ability, leading to more severe muscle atrophy.
More: Does Beer Affect Your Training?
While healing from an injury, your body isn't as efficient at processing sugary carbs, which may raise circulating levels of fat in your blood.
FRIED AND FATTY SNACKS
These foods contain oils high in omega-6 fatty acids (which can increase inflammation) and few omega-3s, which help with healing.
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