A recent animal study at the University of South Carolina found that a daily dose of curcumin significantly decreases muscle damage and accelerates recovery after extended downhill running. Turmeric, the bright-yellow Indian spice, contains a potent anti-inflammatory compound called curcumin. If cranking on a lot of downhills makes your quads say “ow” the next day, add a little spice to your life. High-volume training and long races drain the immune system, making you more susceptible to illness immediately post-race, but phytonutrients offset this risk by boosting your immune response and stopping unfriendly invaders. Bonci, a renowned sports dietitian at the University of Pittsburgh Medical Center.

“Phytonutrients also help keep us healthy,” says Leslie J. “The less inflammation, the less muscle damage,” and the quicker a runner can return to the trails pain-free. Nieman, a professor of health promotion at Appalachian State University. “Like ice on a sprained ankle, phytonutrients knock down the inflammation in overused muscles,” explains David C. “Phytonutrients can be even more potent than vitamins and minerals in supplements,” says Bob Seebohar, Olympic sport dietician and author of Nutrition Periodization for Endurance Athletes: Taking Traditional Sports Nutrition to the Next Level.įor starters, phytonutrients can lessen the symptoms of delayed-onset muscle soreness. Recent scientific studies indicate that these magic molecules may also boost your trail running. Ī farmer’s market is probably the last place you’d expect to find performance-enhancing compounds, but if the fruits and vegetables sold there were packaged the way sports supplements are, a pineapple wrapper might say, “Helps heal sore muscles during strenuous training,” and an apple’s tag could declare, “Boosts the immune system after long runs.”įruits, vegetables, spices and herbs contain compounds called phytonutrients that protect the plant from pests and diseases. Want more? Subscribe to Trail Runner for just $2.75 an issue. This article originally appeared in our June 2010 issue. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

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