How To Eat For Recovery

  • By Sally Berry, R.D.
  • Published Jan 2, 2015
  • Updated Jan 2, 2015 at 5:57 PM UTC

Sometimes getting sick or injured while training is beyond your control. But your food choices can prevent you from sitting on the sidelines—or help you recover faster.

Eat To Prevent Illness (colds, minor viruses)

Tip: Establish good pre- and post-training nutrition habits. Grab a recovery drink with quercetin-rich cherries and blueberries to prevent immune suppression, DOMS (delayed onset muscle soreness) and excessive tissue breakdown. Get lots of sleep—it assists with nutrient absorption and recovery.

Boost these nutrients:

Iron and zinc (seafood, lean meat, beans) to help prevent infections.
Vitamin C (citrus, fresh melon, berries, peppers); vitamin A (peaches, sweet potatoes, carrots, kale); vitamin E (nuts, seeds, oils) and selenium (seafood, brazil nuts) act as antioxidant protectors from damage caused by training.

RELATED: Help! I’m Sick On Race Week

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