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  If you do a strenuous work out or compete in a sporting event you need your muscles to recover as fast as they can. Research and studies have shown that certain foods can help in the recovery regimen after work outs, competitions, injuries and surgeries.

 You can eat whole food instead of supplements which have shown to work better the a pill or drink. Whole foods show that a diet of nutrient rich food will speed up the healing process. Strenuous exercise will increase joint inflammation and muscle fatigue.

 Research has shown that these food along with the right amount of carbohydrates should be taken thirty minutes of a intense sporting event or an intense work out.

 According to a recent Mayo Clinic study on weight loss, participants who received cash incentives were more likely to stick with the weight-loss program and lost more weight than participants who received no incentives. Find your incentive when you bet on your weight loss with a HealthyWager from HealthyWage.

 Professional trainers are now advising athletes and people that do heavy work outs to try some of the following foods. Even if you do not work out that hard you can try some of these foods for there health benefits. This helps your over all health and conditioning of you muscles and joints. These foods will advance your strength and help in injury prevention. These are not a quick cure but need to be taken over a period of time.

 Try whole flaxseed it is a source of protein, calcium, magnesium and phosphorus.It also contains omega-3 fatty acids and fiber. These compounds have anti inflammatory and antioxidants. It has been shown that flaxseeds help with inflammation and boost immunity. Flaxseed also increases fat oxidation and lower oxygen consumption. Flaxseed needs to be chewed and not swallowed whole or it will just pass through the digestive system. You can also grind them in a coffee grinder and make sure to store them in an air tight container and refrigerated to keep it fresh.

 Some of the best berries are blueberries, raspberries and blackberries. They contain antioxidants, folate, selenium also vitamin C. They are also high in anthocyanins which are inhibitors of cell damage. They have been shown to improve cognitive function and preserve brain and eye health. Berries can decrease inflammation and help in the recovery process. The studies have produced results that are important for athletes and people that are working out and exercising. You can try a blueberry smoothie before a work out which in case studies have shown to reduce muscle damage. Many of these studies have been performed since 2007. Berries can be added to many different foods like salads, deserts, yogurts and so on. Make sure you use fresh whole berries.

 Try this recipe to help you feel better even if you are not working out.
 1/2 cup strawberries.
 1/2 cup blueberries.
 1 table spoon flaxseed
 1/2 apple
 1/2 cup protein power.
 Combine all the ingredients into a food processor or blender and blend on medium until mixed and


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