WHAT do tennis greats, Novak Djokovic and Serena Williams, ultra-marathoner, Scott Jurek, Formula One racer, Lewis Hamilton, and UFC fighter, Nate Diaz, all have in common?
In addition to being among the world’s best professional athletes, they’re part of a growing number of sportsmen and women who claim that a plant-based diet improves their performance as well as endurance, and helps them bounce back faster.
In 2019, Novak told journalists that his diet of vegetables, fruit, gluten-free grains, nuts and seeds was one of the reasons he recovered well during tournaments.
During a 2016 interview, Nate, who competes in triathlons between his mixed martial arts fights, told Men’s Journal that you don’t need meat “for recovery” and credited part of his UFC success to his meat- and dairy-free diet.
Research has shown that plant-rich diets are high in anti-inflammatory compounds that can help relieve muscle soreness and joint pain and eating more plant foods can help you recover faster from long or difficult workouts.
A meta-analysis, which appeared in the Public Health Nutrition journal in 2017 found that people who followed a vegetarian diet for at least two years had lower levels of inflammation than those who consumed an omnivorous diet.
Another review, published in 2019 in the journal Nutrients, found that following a plant-based diet improved recovery time in endurance athletes.
According to Hong Kong’s Matilda International Hospital physiotherapy department lead, Gwyneth Hung, inflammation is the body’s natural response to injury or intense physical activity.
“When the joints come under excessive or repeated loading, such as during heavy exercise, the tissues around the joints may become damaged. The damaged tissues release chemicals that cause the joint to become swollen and painful.
“The surrounding blood vessels also dilate to allow more blood to flow to the affected area. This is why the area may feel painful, stiff and hot and even look a little red,” she says.
“The inflammatory process is a protective mechanism, helping the body deliver nutrients and white blood cells to the injured area to promote healing.”
To assist with this healing, Karen Chong, a dietitian at Matilda International Hospital, says to minimise foods that exacerbate inflammation in the body, such as refined carbohydrates like white bread; trans fat, which is found in many processed foods; and saturated fat, which is found in animal products, dairy products and coconut oil.
“An anti-inflammatory diet is typically one that includes high-fibre foods such as beans, whole grains and lentils, healthy carbohydrates like sweet potatoes, healthy fat like the kind found in avocados, and omega 3-rich foods such as nuts, seeds and fatty fish like salmon.”
The five foods below, in particular, have been shown to be effective at relieving muscle soreness and joint pain.
1. Nutritional yeast
It’s believed that yeast restores white blood cells that are lost during exercise. This helps strengthen our immune system, reduce inflammation and aid muscle recovery. Nutritional yeast also contains zinc, which is said to assist with muscle repair.
2. Sesame seeds
Based on the results of a small study, which appeared in 2017 in the journal Frontiers in Physiology, these tiny seeds when consumed increased aerobic capacity and reduced muscle damage as well as oxidative stress due to its powerful antioxidant and anti-inflammatory properties as well as high content of vitamin E.
3. Ginger
A study published in 2010 in The Journal of Pain found that ingesting 2g of raw ginger or heat-treated ginger resulted in moderate-to-large reductions in muscle pain following exercise-induced muscle injury. The aromatic root is said to have hypoalgesic effects that can help decrease sensitivity to pain.
4. Turmeric
A cousin of ginger, this bright orange root contains a powerful anti-inflammatory compound called curcumin. A study, published in 2014 in the Journal of the International Society of Sports Nutrition, revealed that curcumin may enhance athletic recovery by reducing exercise-induced muscle soreness and inflammation.
5. Watermelon
In a study published in 2013 in the Journal of Agricultural and Food Chemistry, researchers found that drinking 500ml of watermelon juice before a workout may help reduce muscle soreness as it contains citrulline, an antioxidant that helps with nitric oxide production, which helps to boost oxygen and blood flow to the muscles, enabling faster repair and recovery. – Agencies, September 16, 2021
