Blueberries-  When free radicals build up in your body they start to damage cells which inhibits both muscle growth and fat loss.
Oatmeal- Oatmeal is a great source of insoluble and soluble fiber and has cancer fighting properties. Green tea-  Green tea has antioxidizing characteristics and combined with caffeine will burn more calories. Broccoli- High in calcium, which is a known weight reducer and is also high in dietary fiber and antioxidants .
Whole Grains- Whole grains are full of nutrients and complex carbohydrates that speed up the metabolism by stabilizing insulin levels. There is something that is just so incredibly satisfying about that delicious soreness we all get in our muscles in the day or two following a challenging workout. Most of us learned about photosynthesis way back in grade school science, but in case you were absent that day, or busy etching your initials into the side of your desk, photosynthesis is plants’ process of turning sunlight (and water and air) into energy. The study, led by a Cornell University scientist, revolves around a protein enzyme called Rubisco. Scientists have tried before—most believe that boosting Rubisco’s output might result in as much as a 60% increase in staple crops, as well as reduce the need for fertilizers.
This is the first time a cyanobacterial enzyme has been genetically engineered into a plant that has then used it for photosynthesis.
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That little bit of “hurts-so-good” feeling in our triceps, glutes, and hamstrings tells us that we owned that workout!
It’s pretty much the most amazing and important thing plants do, and of course, those of us who enjoy breathing certainly appreciate the conversion of carbon dioxide into oxygen. Rubisco’s job is to convert carbon dioxide into sugar, and comprises roughly half of all proteins contained in leaves—there may even be more Rubisco around than any other protein on the planet. Scientists believe the experiment worked because they added two additional bacteria into the modified plants, both of which strengthen Rubisco.


The new Rubisco could still be more efficient—it interacts with oxygen instead of carbon dioxide, which could be changed in a high carbon dioxide lab, but isn’t feasible in the long run.
Now it seems as though humans can do more than appreciate this process—according to a new study published in Nature, humans may be able to speed up photosynthesis. Scientists used Synechococcus elongatus, an algae-like cyanobacteria found in water that is particularly adept at photosynthesizing to the point that its blooms can kill other aqueous organisms. Theoretically, incorporating the new form could yield faster and increased food production. The scientists will soon try to integrate the new Rubisco into a new batch of tobacco plants that generate bacterial micro-compartments that contain carbon-related enzymes. It’s not very efficient, and it performs the conversion slowly and in relatively small quantities.
They inserted this Rubisco gene into a tobacco plant’s chloroplast genome and found that, indeed, the plant photosynthesized faster than other tobacco plants. So, just like with anything else that lacks efficiency, the question scientists raised in the study was how to boost it. You gotta love ‘em.One way to prevent being quite that sore is to pay close attention to what you eat immediately following a workout. What goes into your body can significantly reduce inflammation, repair cells and tissue damage, build muscle and guide protein synthesis.
Fruits & Starches with a High-Glycemic IndexRight after your workout, your muscles are going to be dehydrated and depleted of energy (or glycogen). Eat Your Greens!Dark, leafy greens and cruciferous veggies like broccoli and brussels sprouts help rid the body of an overabundance of estrogen, which can slow down the recovery process. Salmon, Cod & Other FishSalmon is rich in fish oil, which is better known as omega-3 fatty acids. The omega-3s eicosapentaenonic acid (EPA) and docosahexaenoic acid (DHA), are involved in several anti-inflammatory processes. They play a significant role in reducing inflammation and decreasing production of inflammatory cytokines.


Almonds & Other NutsImage via PixabayAs a natural source of protein, a nutrient that aids muscle recovery, almonds are ideal. They also have about 6 grams of protein, and minerals like calcium, zinc and iron--all of which build muscle and promotes workout recovery.
Hard-boiled eggs are a quick and portable to boost these nutrients after a challenging workout.
It increases your B vitamins, omega-3 fatty acids, digestive enzymes, and lactase and lactic acid that fight off harmful bacteria. It aids in the preservation and creation of important enzymes.If you aren’t eating fermented foods (What!?), you're missing out.
Check out kimchi, these fermented sweet wonder peppers (pictured above), refrigerated pickles (not shelf-stable), refrigerated raw sauerkraut (not shelf-stable) and kefir. You can also check out my Balanced Gut, Balanced Mind post for more suggestions and resources, like Apple Cider Vinegar!8. CinnamonCinnamon spice contains anti-inflammatory compounds which can be useful in reducing pain. The explanation behind it is that it reduces insulin sensitivity and therefore helps speed up tissue repair after a tough workout. Glycogen is the "stored energy" in your body that your muscles use up to propel you through your workout. WaterThis seems like a no-brainer, but if your body isn’t being hydrated properly before, during, and after your workouts, you’ll begin to experience problems right away. Issues like cramps, dizziness and extreme fatigue are going to hit, and that’s going to make it harder to get motivated to workout the next day or the day after. Make sure to stretch after your workout, stay hydrated and keep post-workout recovery nutrition on point: you’ll have fewer “forced” rest days and significantly reduced periods of injury.



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