To combat stress, your first instinct may be to reach for a sugary snack. After all, research confirms its calming effect: People who downed drinks sweetened with sugar showed more activity in areas of the brain responsible for controlling fear and stress compared to people who drank aspartame-sweetened beverages, according to a USDA study published earlier this year. Still, even though a carby snack may help you feel calmer, it won’t do your body any favors after intense exercise: “By the time you’re done with your workout, you’ve already increased your cortisol levels as a result of physiological stress,” says Adam Kelinson, author of The Athlete’s Plate. And throwing sugar into the equation will only promote more inflammation. Instead, reach for these six clean, carb-free recovery foods that help bring stress and inflammation back down:
- Wild salmon EPA and DHA, the omega-3 fatty acids found in fish, help counter inflammation caused by the release of cortisol. Can’t afford to feast on the stuff after every sweat session? No big deal. Popping a daily supplement is just as good, says Kelinson. MORE: The One Ingredient That Makes Salmon Delicious
- Brazil nutsstudy published in the journal Obesity An ounce of Brazil nuts boasts 544 mcg of selenium, a trace element that helps fight the oxidative damage—especially after exercise. A found that adults who consumed just 200 mcg of selenium postworkout had lower levels of oxidative stress compared to those who skipped the stuff.
- Leafy greens The more intense your workout, the more free radicals and other inflammation-causing metabolic waste your body produces. To get rid of the junk, load up on folic-acid-rich leafy greens like kale, spinach, and Swiss chard. “They contain antioxidants that bind to waste products and help move them out of the body,” Kelinson says.
- Matcharesearch shows Toss a spoonful of the powdered green tea into your postworkout smoothie. Matcha is rich in l-theanine, an amino acid that can minimize your fight-or-flight response and keep your body from getting flooded with cortisol—so you feel calm, not crazy. MORE: The 10 Best Ways to Use Matcha Tea
- Grass-fed beefdon’tacts as an anti-inflammatoryboost your mood Cortisol causes the breakdown of muscle protein, which is exactly what you want after spending an hour at the gym. But quality protein like beef helps put a stop to that process and gives your body the amino acids it needs to help tired muscles recharge, Kelinson says. Plus, it’s rich in zinc, which to help nix oxidative stress. (Research suggests it can also help —which is important, since you’re more likely to be stressed if you feel lousy.)
- Sunflower seedsfeelings of calm Can a handful a day keep your shitty mood at bay? Maybe. Sunflower seeds are packed with tryptophan, the amino acid used by the brain to make the feel-good hormone serotonin. They’ve also got magnesium, which helps ease anxiety and promote . Which is important, since a happier mood equals healthier muscles.
