I tend to gravitate towards orange colored produce. Why? Not only is everything freaking delicious, but orange colored fruits and veggies have considerable inflammation fighting powers. When running (or with any kind of strenuous exercise), our body breaks down muscle tissue, and as a result, inflammation is part of the repair and recovery process. Simply put, if you want to reduce soreness and swelling, you should be eating more orange colored fruits and veggies. According to the website Run Society, oranges in particular "support immune health, which is highly important for a runner. Running is a strenuous activity that places your muscles at risk of injury, so consuming vitamin C-filled oranges will help your muscles heal quickly." (The Run Society Team, 2013)
No matter what the nutritional benefits, it's hard to eat the same thing over and over again, every. single. day. There are a ton of online recipes to try that can bring some excitement to your everyday routine. Like this one we found from Kristine's Kitchen! It's super quick and easy, and does not require fancy ingredients. Check it out and let us know what you think in the comments below! Immunity Boosting Orange Smoothie Prep Time: 5 Minutes Total Time: 5 Minutes Serving Size: 1 Ingredients:
1 large orange (peeled)
½ medium banana
1 cup frozen mango pieces
½ cup almond milk (we used 1% milk)
¼ teaspoon vanilla extract
Instructions: Place all ingredients in a blender and blend until smooth. Serve immediately.
Serving: 1g | Calories: 233kcal | Carbohydrates: 54g | Protein: 3g | Fat: 2g | Sodium: 164mg | Potassium: 725mg | Fiber: 7g | Sugar: 42g | Vitamin A: 2080IU | Vitamin C: 134.9mg | Calcium: 221mg | Iron: 0.3mg Happy running friends!
Kristine. (2020, July 8). Immunity Boosting Orange Smoothie. Kristine's Kitchen. https://kristineskitchenblog.com/immunity-boosting-orange-smoothie/.
The Run Society Team. (n.d.). 5 Fruits for a Runner's Diet. RunSociety. https://www.runsociety.com/food-nutrition/5-fruits-for-a-runners-diet/.