The effects of spinach and berries on oxidative stress, inflammation, and muscle soreness in athletes.
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For research on other natural athletic interventions, see:
• Reducing Muscle Fatigue with Citrus (https://nutritionfacts.org/video/reducing-muscle-fatigue-with-citrus/)
• Reducing Muscle Soreness with Berries (https://nutritionfacts.org/video/reducing-muscle-soreness-with-berries/)
• Preventing Exercise-Induced Oxidative Stress With Watercress (https://nutritionfacts.org/video/preventing-exercise-induced-oxidative-stress-with-watercress/)
• Fennel Seeds to Improve Athletic Performance (https://nutritionfacts.org/video/fennel-seeds-to-improve-athletic-performance)
• Coconut Water for Athletic Performance vs. Sports Drinks (http://www.nutritionfacts.org/video/Coconut-Water-for-Athletic-Performance-vs-Sports-Drinks)
• Doping with Beet Juice (https://nutritionfacts.org/video/doping-with-beet-juice/)
• Enhanced Athletic Recovery Without Undermining Adaptation (https://nutritionfacts.org/video/enhanced-athletic-recovery-without-undermining-adaptation/)
Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/video/foods-to-improve-athletic-performance-and-recovery and someone on the NutritionFacts.org team will try to answer it.
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-Michael Greger, MD FACLM
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He is the God of rap. Maybe a lot of people don't want to admit it because he is white but that's ridiculous. He has proved that music has no boundaries and he made a name for himself even though he was doing music that was "traditionally" made by black people.
Lots of healthy nutrition from vegetables alone definately speeds up recovery. Explains why I have less muscle soreness the next day.
I like this video. Now I have a way to determine if I ate enough veggies. And I don't have to feel disapointed when I don't have that much soreness.
lol I've been eating 1/2 cup of (cooked from frozen) spinach a day (which according to cronometer, is about 95g) because of the vitamin K and because I liked the taste, good to know it actually helps me recover faster, proven by science!
I love ❤️ spinach and broccoli 😋 it’s so freaking delicious. I like to drink self made smoothies with banana, coconut milk, rice milk, 2 full spoons of organic and sugarfree beanut butter and 2 handful of spinach . I drink that often after working out 🙃😋😋😋
You missed to mention whether those antioxidants can hinder adaptation to physical training, since some reactive species are known to have a role in the signaling required to elicit muscle repair and remodeling:
• Merry TL, Ristow M. *"Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training?"* _J Physiol (2016 Sep 15) vol. 594 (18) pp. 5135-47_ DOI: 10.1113/JP270654
My post work-out recovery smoothie recipe:
150g Frozen Mixed Berries (the kind I buy has blueberries/blackberries/raspberries/cherries)
50g Spinach(could do more)
1/2 Golden Kiwi(may help boost immunity to common cold/flu)
1.5 cups Soy Milk
1 scoop Vegan Protein powder(optional)
1/4 tsp Turmeric
Pinch of Black Pepper (to activate turmeric)
1 Tbls ground flax
1/4 tsp Cinnamon (anti-inflammatory)
For all you athletes. Pay attention. Pre work is 5 medjool dates in 2 cups water blended till frothy. Have a few gulps before you lift, sip it while lifting.
For giant recovery you need 3 granny apples, 1 peeled lemon, 1 full bag of baby spinache, half a bag of watercress, nickel size ginger root. Juice that combo after every hard workout in a juicer and you will see results that are so good that you will freak out. Dates for mass energy and a big green drink for recovery. And there are many other benefits.
A follow-up to one or all of the cases would be great. Like, is the effect of the spinach the same if you use kale or broccoli? Can I get the same results with strawberries and blue berries as they got with cherries?
There is very common Indian/Asian vegetable called bitter gourd and it has amazing sugar lowering effect also
Black plum or jamun in Asia
With tons of vitamins and antioxidant , can you please
Give information on them.
it should be illegal for women to workout and gain muscles. this will masculinize women and cis straight men will not want to reproduce with women that look like men. this will effectively destroy birthrates, leading to our extinction. if a man does however reproduce with a muscular woman, it will prove that he is a faggit that loves masculinity and will pass his faggit genes to his child, rendering his child worthless in terms of reproducing. prove me wrong, if you can...
Here is an idea of the most vibrant vegan diet(Not to necessarily strive for but just to know its there for times of necessity, disease, health imbalances etc.and the vibrancy that can be experienced) .. Try to keep an open mind as there are only a handful of people that know about this and almost none who have truly experienced it.... here are the four elements of the diet you consume each day..
1) (A lot of) whole, fresh wheatgrass (grown in the ground only)
a)It is amazing and savory tasting when you know how to grow it… the stuff in trays has multiple issues which is why it tastes so imbalanced
b) it is a fallacy that grass cannot be digested and that we need multiple stomachs. I have empirically experienced this diet for 18 years and until you experience it you’ll never understand,
2)(A little) slightly sprouted wheat
3) (A little) clay
4) (A little) water
There is way too much to say about this diet on a comment but I’ll address a few things you’re probably wondering right off..
A)The low-calorie aspect of this diet is not a problem-You’ll understand when you feel how active and generative your cellular force becomes when you eat this diet. You will also feel perfectly satiated as all the material will be metabolized right inside the cell(with perfect chemistry and blood sugar balance) as opposed to some of the toxicity of acidic/alkaloidal diets where the material is stuffed outside the cell as bloat and inflammation. Poisons(natural or synthetic-but mostly natural are where most people ingest poisons) irritate and starve the alimentary canal.
B)The vibrancy of a diet for the body or the soil is measured by fertility/life force. Grass is a complete food in itself and is the only plant family that has no natural poisons/toxins/anti-nutrients/pesticides/dehydrants/etc... Your water system works on a whole new level in the absence of toxins and when the chemistry and generation is perfect. So your mouth and body stays wet, sweet and alive all the time. Fertility happens when there are no poisons and nutrition is complete. Wheat is simply the most fertile of all of the grasses as one can see with their own eyes it’s the most elastic food. What you are seeing in its elasticity is acute molecular organization with a tensile strength and amount of cells that no other plant has. Grasses are the only plants that do not decay- meaning their chemistry does not change when they break down. That’s how alive they are. The odors that come from your body are sweet only.. which exemplifies absolutely no disease causing microbiology that it could ever attract.
C) The idea is to not think about extremes and how extreme this may seem.(even though environmentally, financially and healthfully it’s the least extreme thing on the planet) But to understand what the top is and to experience it fully for an allotted period of time so you will always know where the balance and real stability and life force lies.
D) The taste is actually extremely palatable and the more you do it the more your cells desire this taste. You start to lose the taste for the acids and alkaloids that are in fruits, vegetables, herbs and so forth.
E) I’ve been vegan for 24 years and have experienced this for 18. When you eat grass you are getting the minerals that you don’t get from fruits and vegetables, not to mention the anti-nutrients that make a lot of them not absorbed. So yes, you are eating what the animal eats. So I understand why the meat eaters think we need meat but meat is simply grass second hand.
F)You’re not lacking fat on this diet. Some people feel they do well on diets with plenty of fat but when you’re eating that much chlorophyll from grass it has a similar effect to fat(this is too much to cover here) even though it is loaded with the essential fatty acids in the predigested form.
G) Not only are you not constipated on this diet, but every bowel movement takes on the shape of your G.I. tract. What that means is you are simply feeding and cleansing every crevice possible. You’ll start to realize that feeding, generating and cleansing are one in the same when you eat complete, clean and perfectly metabolized food with perfect chemistry.
H)"Gluten Intolerance"? my belief..
a)gluten is the protein of wheat,rye,etc. which has perfect chemistry so by definition it cannot be an "allergen"
b)people "react" to it because they eat it cooked, they eat too much and without any of the green grass that grows out of it,
their system is so toxic that they do not posses the micro-force/enzymatic action to break it down, they eat it with other plants
such as tomatoes, alcoholic substances, etc.that further destroy microbiology, people don't understand the value of eating clay
for probiotics, chemistry balance, detox, making everything else they eat more absorbable(there is way too much to say about
c)when you feel how alive, limber and elastic the raw wheat gluten will make you feel on the proper balance of this diet you will
never question gluten again
I)At this time, I have no interest in trying to teach this, prove this or debate this on a YouTube channel. I have no commercial interest in this whatsoever. I’ve been slowly writing a book on this for years but it’s just to have all of this experience and knowledge in order. Believe me, I realize an unbelievably small percentage of people would connect to this at all including the vegans.. My reasons for finally reaching out are many I could discuss later.
I really appreciate your work and I hope to deliver all of this information to you soon.
I've been a distance runner, year round, since 1973. I experienced the normal aches and pains and soreness after hard worouts and races ... until ... three years ago when I went on a plant based diet. Zero soreness or pain after workouts or races these days. For example, yesterday a 10 minute warmup run, then 20 minute run at 85% max heart rate / 3 min rest / 90 sec run at 95% max heart rate/ 3 minutes rest. Then 3 times [20 half squats, 20 power skips, 20 lunges] / 2 minutes rest, 2 X 20 single leg half squats/ 90 sec rest, 2 X 30 standing hamstring curls with ankle weights/ 2 min. rest. Sure my legs are "tired" today. And I'll jog for an easy 50 minutes today, but not sore. I'm 62. Plant based nutrition works.
this video didn't appear in my sub box but it did in my notifications bell, even tho i never activated the bell notification icon.. youtube plz :( is youtube really trying to control what we watch? check out this tweet on their official twitter page https://twitter.com/teamyoutube/status/999150003863085056?lang=en
I think that anyone who made the switch will tell you that their improved recovery is the most noticeable effect they get on a vegan diet !
But the fact that muscles get less "oxidized" on a vegan diet, does it mean that it's more difficult to build muscle ?
Veering a bit off the focused topic here regarding tart cherry juice. I drink it for a different reason. It is proven to help with better sleep and has helped me quite a bit over the last few years with insomnia.
Have you watched any vegan bodybuilder channels to see what they are eating?
What are your protein sources?
What does your amino acid profile look like?
What do your macros look like?
I wasn't making much progress until I realized I wasn't getting enough protein or calories, and I was missing about 6 amino acids in my daily intake.
I now get about 1.5-2kg of protein per pound of lean body mass, using pea and hemp protein in addition to beans, chickpeas, etc. I now get all 23 amino acids at good levels, and I can put on 1/2 to 1 inch of muscle a month again when I can be consistent (49 year old former power lifter).
Hey Dr. Greger why do I have nasal congestion after going plant based (entirely vegan)? It's the type I can't blow out or doesn't go away. It's still for 1 year and felt it immediately after dropping animal products. I follow a healthy diet like your daily dozen, except I can't keep up with the mushroom intake for more than 1 week. I feel like legumes were the culprit but I don't get much gas from them unless I cook them poorly. But I can't drop these because I need the protein intake. My digestion is also kinda bad.
Overall I feel good but this nose thing bothers me when I workout and want to breathe in that good *ss prana =)
PaleDale no that's impossible, since i can go days without gluten containing foods, beans, potatoes, oatmeal, fruits veggies, rice and the problem is still there. I don't get a reaction from whole wheat pasta.
I've never noticed a reduction in DOMS from leafy greens or berries, and I drink a lot of green smoothies. But I almost never get DOMS when I workout in fasted ketosis. I hope the good doctor will one day add fasting (intermittent as well as prolonged) to his "Daily 12". (Daily 13?) Not a criticism... I've followed Dr. G's work for years now and feel indebted. :)
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