Eat Your Greens to Minimize Muscle and Cellular Damage

A British Journal of Nutrition study confirmed something I've long thought. Green vegetables minimize DNA damage caused by free radical production secondary to intense exercise. Eight weeks of consuming 85 grams of watercress two hours before a workout can't be enjoyable. The study, however, was significant enough to trigger these thoughts.

One, greens create a basic substrate in our blood which will fight the acidic spike (lactic acid) triggered by intense workouts. Two, the vitamins and minerals in green vegetables help metabolize macronutrients which build muscle and fight catabolism (think Vitamin B6 with protein). And three, greens aren't calorically dense so they move through our digestive system without taking up much space or energy...therefore, providing a health boost many swimmers desperately need.

What should you eat? Watercress, spinach, kale, red leaf lettuce and microgreens are at the top of my list. Broccoli and bok choy can be gas forming (so you shouldn't eat those before swim practice). Here's a quick tip! Blend any of these greens in a smoothie. My recipe is 8 red grapes, 1/2 apple, 1/4 cup watercress, 1/4 cup spinach, a splash of orange juice, 1 scoop of unflavored protein powder, 16-20 fl oz of unflavored almond milk and 2 ice cubes. Enjoy!