Recover Strong With Plant-Based Nutrition

veggies, vegetables, paddlexaminer

Quick tips on how to reset your body after intense exertion

Is anyone else sore after the Pacific Paddle Games (PPGs) or have you been sore after taking a fitness class or lifting weights? Recently I joined Performance Paddling to prep for the PPGs, training several days a week, including multiple double workouts. I am sore and tired, but happy because I know I am making progress. My body is positively adapting to the training. Muscle fibers break down and have to rebuild. Feeling sore and tired is the body’s natural reaction to inflammation. It is a natural stage in the recovery process.

Inflammation is our immune system working to heal and repair damage from training, injury, or infection. Veins swell to increase blood flow allowing hormones, nutrients, and white blood cells do their job. There are two types of inflammation, acute (short-term) and chronic (long-term). Chronic inflammation is associated with illness, disease, and cancer.

Plant-based nutrition is the solution to inflammation, both acute and chronic. Plant strong foods are vegetables and fruits like leafy greens and berries. These anti-inflammatory foods contain antioxidants and polyphenols or protective compounds that naturally reduce inflammation. Eating plant-based meals and snacks will also help you recover faster from your workouts.

Add more of these anti-inflammatory foods into your nutrition routine to help your body recover from intense exertion:

  • leafy greens (i.e., broccoli sprouts, kale, Swiss chard)
  • fruits (i.e., blackberries, blueberries, Goji berries)
  • olive oil, coconut oil, avocado
  • legumes (i.e., lentils, beans)
  • chia seeds, flax seeds, almonds
  • cinnamon, ginger, turmeric and black pepper

Here’s an easy anti-inflammatory, recovery smoothie recipe


1 ripe banana
1 C blueberries
1 C strawberries
1 C water, almond milk, or coconut water
1 C ice
1 scoop vegan protein powder
2 tsp fresh ginger, grated
1 tsp cinnamon

Preparation time: 5 min
Makes 4 servings

Put all the ingredients into a blender. Mix on high setting. Serve and enjoy.

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Let me know what you think of the recipe. Reach out with any sport nutrition questions.

Audrey Lee
Audrey Lee is a performance coach, sport nutrition coach, group exercise instructor, Paddle Into Fitness Master Trainer, WPA certified SUP yoga instructor, and 200 hour certified YA yoga instructor. She has her PhD in Exercise Sport Science and her Master’s degree in nutrition. Her passion is integrating the mind-body connection into her coaching to help people find balance and reach their highest potential. She lives in Park City, Utah and loves the outdoors, playing in the mountains or on water.


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