The black-tea extract reduces the oxidative stress of the exercises and speeds recovery between intervals,” says assistant professor Shawn Arent, PhD. Try it yourself: “Add four bags of decaffeinated tea to 32 ounces of cold water and steep in the refrigerator overnight,” suggests Barbara Lewin, RD, a sports nutritionist who owns Sports-Nutritionist.com. Drink tea in place of water before, during and after rides.
Soybeans and Tofu
The branched-chain amino acids in soybeans stop muscle degradation during long rides while the antioxidants help alleviate postride aches and pains.
Salmon and Tuna
“Omega-3s generally increase blood flow,” says Jay Udani, MD, an assistant clinical professor at the University of California, Los Angeles. The omega-3 fatty acids in salmon and tuna go way beyond serving as an energy source. “This may help wash out inflammatory cells in damaged muscles”.
Loaded with a potent anti-inflammatory compound called curcumin, this yellow spice may help to increase endurance and speed recovery
Cherries and Berries
“Antioxidants and anti-inflammatory molecules in tart cherries suppress and treat the micro-tears in muscles,” says Declan Connolly, PhD. These molecules are also found in blackberries, raspberries and strawberries.
Taste the Rainbow
“The more colors in a meal, the more nutritious it is,” says Amy Jamieson-Petonic, R.D., a spokesperson for the American Diatetic Association.
It’s not only a cool treat for tired eyes. It’s also a good source of caffeic acid, which helps sooth skin irritation, and silica, an essential building block of connective tissue like muscle, tendons and ligaments, and bone. The flesh contains vitamin C, and the skin is rich in potassium and magnesium.
Rich in immunity-building vitamin A and papain, an enzyme that aids digestion, papaya is a delicious addition to salads and stir-fries.
WE ARE WHAT WE EAT- EAT WELL-BIKE OFTEN-HAPPY RIDING