Ever have an amazing workout by trying out a new routine or increasing your intensity, only to wake up the next day feeling like you just ran a marathon while simultaneously getting punched all over your body? This feeling is actually muscle soreness and inflammation caused by exercise-induced muscle damage (EIMD). EIMD or DOMS (delayed onset muscle soreness) usually occurs 12-48 hours after the workout due to muscle tissue damage. It is part of the process of muscle recovery where fluid and immune system cells move in to repair the damaged tissue. This fluid is often what causes that stiffness, soreness, and pain feeling. As much as you may hate this feeling, this post workout recovery process is the key to allow us to become stronger and fitter over time. So, try to enjoy that bad-but-good feeling after your workout and don’t fret because a common fruit just might be the ingredient to help aid in decreasing the inflammation to help you recover quicker.
Load up on blueberries. Research shows that blueberries can actually aid in speeding up muscle recovery when eaten before and after a strenuous workout. Such phytochemicals are known to be nutritional powerhouses that are full of anthocyanin antioxidants, which can help reduce inflammation and, as a result, muscle soreness can decrease after a workout.
So, cheers to blueberries and this delicious, nutritious, perfect pre- and post-workout blueberry smoothie!
1/2 cup of plain regular or Greek yogurt
1/2 cup of fresh blueberries (frozen should work too)
1 scoop of vanilla protein powder
2 ice cubes
1 cup or 6.75 fl oz of almond or any milk of your choice
- Place all ingredients into a blender
- Pulse all the ingredients until the desired smooth texture and thickness is achieved
- Pour into a fun, wild, or colored cup like this light bulb tea cup with a straw and enjoy!