Foods to Improve Athletic Performance and Recovery

The effects of spinach and berries on oxidative stress, inflammation, and muscle soreness in athletes.

For research on other natural athletic interventions, see:

Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM

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[KlausHendryck]

And I always tought I wasnt working out hard enough... hahaha Because I never get sore muscles, now that I smash so many greens everyday, compared to when I ate junk. Finally I know why xD

[hadd]

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.

[austinwebb]

Eating a massive salad with spinach, kale, beets, blueberries, mango and mixed nuts as I'm watching this! Thank you Doctor Greger!!

[JohnDoe-fgng]

After eating lots of greens after squatting I can actually walk down stairs the next day, instead of falling down and holding myself up with the handrail.

[johzuke]

I definitely agree about the recovery being better as I'm a vegan mostly whole foods plant based tricking and tumbling athlete!

[blackwatch_TV]

..strong to the finish, if I eats me spinach

[KnowOne]

Yes! More videos on athletic performance! Would be cool to see some on muscle hypertrophy as well

[xscottx]

My post work-out recovery smoothie recipe:
150g Frozen Mixed Berries (the kind I buy has
50g Spinach(could do more)
1/2 Banana
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)

[peacefulstrengthvegan]

That's why Popeye was such as badass!

[jaystubbs]

These are so concise and to-the-point. It's so cool having access to a plant-based doctor like this.

I'd LOVE to see a video on what Dr. Greger would recommend for like, the ultimate post-workout smoothie.

[xcast]

Would be interesting to know about the optimimal intake timing of these antiox./antiinflammatory foods: Is chronic daily intake and accumlation necessary before an intense sporting event? Or does most of the effect come from the last intake a few (?) hours before?

[sungheelee]

Thank you Dr. Greger for another fantastic video. It explains so much about how I hardly get muscle soreness while others in my workout group get exact opposite!!😏

[JaxxoDam]

HAHAHA I was sure Dr. Gregor let out the biggest burp of his life at 1:08 XD Another great video btw, upping my spinach intake ASAP

[progressforward]

You taught me to heal myself, eternally grateful.

[spinningdancer]

🍇Berries and greens, 🌱 berries and greens, I'm a little lad who loves berries and 🎵

[brittanirowe]

Yes yes yes yes more sports nutrition videos please!!!

[RedPilledwDMT]

Great video, Dr. Greger. More videos on fitness would be great :)

[QVandenHeuvel]

It would be awesome if you could add this to the app. An option for tweeks for improving athletic performance instead of weight/ fat loss would be appreciated I’m sure by the athletes out here :)

[bayatellai]

True true and true, the more I add spinach and fruits post workout I noticed less sore muscles and I'm back to the gym faster. So happy science is proving the benefits of spinach feeling like popei

[gregorywpower]

Good thing I have my half marathon this week, time to really start pounding the spinach.