By Mike Roussell, PhD
Sometimes, the fix for stiff joints and sore muscles isn’t about stretching or using the massage gun. Instead, you need to tweak your diet, loading up on antioxidants. What are antioxidants? They’re foods that help your body fight back against oxidative stress. And in fighting this, they can prevent damage to your body’s cells. They do more than that too: We have nearly 20 years of research that shows they can help curb training-related soreness and joint pain by reducing inflammation.
But this isn’t some instant fix. To truly leverage the power of antioxidants, you need to keep them in your diet regularly. Here are 3 proven antioxidant-rich foods that can help you do exactly that.
Tart Cherry Juice:
Tart cherry juice contains high levels of a powerful class of antioxidants called anthocyanins, which aid in muscle recovery and also help you sleep (which also helps your muscles recover). You don’t need much either: Just drink 8 ounces of a cherry juice shortly after training, in the evening, or before bedtime.
Blueberries:
The antioxidants in blueberries are well-known for their cognitive benefits. They also boost bloodflow throughout the body, enhancing the delivery of oxygen and other nutrients to sore muscles. Wild blueberries, which contain twice the antioxidant of traditional blueberries, are easier to find than you think too. Just head to the frozen aisle at your grocer. Put a handful in your morning oatmeal or postlift smoothie.
Turmeric:
A staple spice in India and parts of Asia, turmeric is host to one of the most powerful antioxidants science has uncovered, curcumin. Curcumin powerfully fights inflammation, much like many over-the-counter medications like ibuprofen. It’s simple to add to your meals too: Just put 1-2 teaspoons in your soups, stews, or rice dishes. If you have more aggressive aches and pains, you can also consider a curcumin supplement.
AUTHOR BIO: Mike Roussell, PhD
Mike Roussell, PhD, is an author, speaker, and nutrition strategist who has spent more than 20 years transforming complex nutritional concepts into practical habits that change lives.
His clients have included NBA all-stars, tech execs, and TV personalities.