EatingWell Eating for Strength

Muscle Soothers Foods containing anti-inflammatory compounds can ease post-workout aches. If you’ve been exercising more, and especially if you’ve been upping your strength-training regimen, you may be suffering from the aches and pains of having overdone it at the gym. Making sure your workout is challenging without overdoing it is one way to prevent muscle soreness. But research also points to certain foods and beverages that can aid in muscle recovery, helping to avoid and minimize the soreness. Here are a few favorites. BLUEBERRIES Research done in New Zealand suggests that the antioxidants in blueberries may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise. TART CHERRIES AND POMEGRANATES Researchers found that people who drank an ounce of concentrated cherry juice twice…

Our bodies are born to crave movement of any type, whether it’s running, jumping, climbing a tree or dancing. Indeed, our bodies know what’s good for them. These days, research seems to uncover a new, breathtaking benefit of exercise for our health almost daily, whether it’s helping us live longer, sleep better, weigh less or even feel happier. We’ve long known that it’s critical to get in regular aerobic, or cardio, workouts like running, biking, brisk walking or swimming—those activities that cause us to get out of breath and make our hearts beat faster. But just as important is regularly doing exercises that strengthen our muscles, including strength and resistance training. These activities, from lifting weights or doing push-ups to using resistance bands or kettlebells, help keep our muscles functioning,…

Imagine you have a brick wall in your backyard. It’s functional enough, but you’ve got your sights set on replacing it with a larger, stronger one. Before you grab your sledgehammer and start knocking down the bricks, you need to make a plan. You know that to build a stronger wall, you’ll have to tear down the old one first, but that’s only part of the process. You’ll also need the right tools to rebuild a bigger, better and stronger wall in its place. Building muscle is a similar process, says Jeff Lucchino, RDN, director of sports nutrition at University of Pittsburgh Medical Center Sports Medicine. Challenging your muscles with resistance training can cause your muscle fibers to break down and rebuild, a process called hypertrophy. But resistance training is…

It’s no secret that interest in plant-based diets is booming. More than half of Americans are looking to curb their meat and dairy consumption and eat more produce, according to a survey from the Yale Program on Climate Change Communication. Yet many active people are concerned that going meatless (or almost meatless) won’t give them enough of the complete protein they need to build muscle and recover from their workouts, says Natalie Rizzo, RD, a New York City–based dietitian who specializes in vegan and vegetarian diets for athletes. The good news: Research suggests that plant-forward diets can be as effective—if not more so—at building strength and helping you get the best results from your efforts. Follow these tips to ensure you fuel your body right. MIX UP YOUR PROTEIN SOURCES…

Eggs Eggs are a high-protein choice with versatility for every meal. Whether for breakfast in a frittata or mixed into a dinner salad, they can help build and maintain muscle. One large egg contains several B vitamins, which have been shown to be critically important for energy production. Eggs also contain large amounts of the amino acid leucine, which aids muscle growth. However, the majority of the nutrients can be found in the yolk; the egg white contains only protein. Additionally, eggs can help you feel satiated for longer. One small study in the Journal of the American College of Nutrition found, for example, that women who ate eggs for breakfast felt fuller longer and ate fewer calories throughout the day, which could contribute to fat loss. Salmon Salmon is…

When we think about muscles, our minds quickly go to abs, quads, biceps and triceps—but of course we have hundreds more. “Muscles make up roughly 30 percent of a woman’s body mass,” says Naresh C. Rao, DO, a sports medicine physician in New York City. (For men, the percentage hovers at around 40 percent.) The more muscle you have, the more calories you burn. And some good news: Despite what you may have heard, it’s not inevitable that your muscles will wither as you age. There are simple and straightforward ways you can outsmart the clock and keep your metabolism cranked Here are three research-backed reasons you should focus on building strong muscles, plus advice that will help you get stronger all over. More Muscle Ups Your Metabolism It’s a…