- 5 min read

High Performance Raw Foods

When it comes to developing optimum fitness levels like some of our favorite anime warriors, nutrition is another imperative factor to consider next to your physical training. Below are my top three raw, nutrient dense foods aka superfoods, that I believe has helped me achieve my peak, endurance performance.

Note: I am not a registered dietitian. It's always recommended to speak with a licensed dietitian before you follow any nutrition tips and programs.

Overview:

Ginger

> Benefits

> Side Effects

> Things to Keep in Mind

Garlic

> Benefits

> Side Effects

Cinnamon

> Benefits

> Two Types

> Things to Keep in Mind

> Side Effects

GINGER

Benefits From Consuming Ginger

1. It's an Anti-Inflammatory

Ginger contains the compound gingerol, a natural anti-inflammatory and antioxidant.

Anti-inflammatories are important because it is the body's natural way of signaling the immune system to heal and repair damaged tissue. During this response, your white blood cells are signaled to start healing the body and decrease the amount of inflammation from exercise or any other stressors.

2. Help Reduce Muscle Soreness

The research on ginger relieving muscle soreness is still unclear however some studies have shown that it is possible.

In one study of endurance runners, researchers expected and found that prolonged, intense training significantly elevated inflammatory cytokines (small proteins important in cell signaling) in the blood plasma. However, in the group that was provided ginger, researchers found that the high levels of inflammation were reversed.

In another six week, Taekwondo study with 49 participants, researchers concluded that those who consumed ginger showed a decrease in muscle soreness.

In a third 11 day, eccentric exercise study with 40 volunteers, researchers found that daily consumption of raw and heat-treated ginger resulted in moderate-to-large reductions in muscle pain following exercise-induced muscle injury.

3. Ginger Can Help Curb Nausea

It is mostly common for swimmers to experience motion sickness and nausea compared to runners but it's still possible for one to run into this problem and due to that fact, it may be beneficial to have some ginger available just in case. While it's unclear how ginger might ease nausea, some researchers suspect that certain chemicals found in ginger may influence the nervous system, stomach, and intestines to help reduce nausea.

Things to Keep in Mind

1. It's still not clear on how much ginger you should consume to reap all the health benefits. Studies have provided 1.425g or 3g to their participants but doctors recommend consuming a maximum of 3–4 grams of ginger extract per day.

2. Timing of ginger consumption is also unclear. Studies have tested participants on a variety of time lengths from 11 days to 10 weeks but each study has shown positive results in relieving muscle soreness.

3. Studies have shown that consuming cinnamon and ginger simultaneously can cancel one another and benefits may not be experienced.

Side Effects of Consuming Too Much Ginger

1. Heartburn

2. Diarrhea

3. General Stomach Discomfort

Ginger can be consumed in a variety of ways. Ginger can be minced and added to your meals as an additional spice, can be added to your fruit and veggie smoothies or can be boiled in water to be consumed as fresh tea.

GARLIC

Benefits of Consuming Garlic

1. Inhibit Blood Vessel Constriction

Garlic's sulfur compounds, which include allicin, can inhibit blood vessel constriction and relax blood vessels lowering the bodies blood pressure and allowing more efficient blood flow. In result, blood-vasodilation will allow more oxygen flow to the working muscles resulting in improve performance.

2. Garlic can act an anti-inflammatory

Garlic contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines (small proteins important in cell signaling). Therefore, garlic can help fight inflammation from exercise or overall physical stress.

3. Garlic is packed with vitamins

Garlic may be small but it's benefits may exceed your expectations. Garlic is packed with with vitamins B and C, manganese, selenium, iron, copper and potassium.

Vitamin B - Supports growth of red blood cells, proper nerve function, healthy digestion and cell health.

Vitamin C - Forms collagen, absorbs iron, maintain cartilage and bones.

Manganese - Helps form an antioxidant enzyme called superoxide dismutase (SOD), may help lower blood sugar and may help promote strong and dense bones.

Selenium - Acts as an anti-oxidant and is important for a proper functioning thyroid gland.

Iron - Body uses iron to make hemoglobin.

Copper - In combination with iron, it enables the body to form red blood cells.

Potassium - Potassium helps regulate fluid balance, muscle contractions and nerve signals.

Side Effects of Consuming Too Much Garlic

Foul odor from mouth and body
Skin rashes- Due to allinase, an enzyme within garlic, your skin may begin to feel irritated causing rash like symptoms.
Possibly trigger headache - Although more research needs to be completed, garlic is one of the foods that has proven to trigger headaches in past studies.
Vomiting and heartburn - Research has shown that consuming too much garlic can cause heartburn and vomiting but can be prevented if garlic is consumed in moderation.
Increased risk of bleeding - Due to garlics natural anti-clotting properties, too much garlic consumption can pose a risk of bleeding for those who use blood thinners.

Unfortunately, research has shown that the benefits of garlic may be over-emphasized due to lack of research thus garlic should be consumed in small moderations.

CINNAMON

Benefits of Cinnamon Consumption

Lowers your bad cholesterol (Low Density Lipoprotein) - Because a high level of LDL's can lead to a build up of cholesterol in your arteries, cinnamon can help decrease the development of clogged arteries, improve blood flow thus leading to smoother, more efficient delivery of oxygen to the muscles.
It regulates blood sugar - Cinnamon can help increase insulin sensitivity, making insulin more efficient at moving glucose into cells to be used as energy.
Cinnamon is packed with antioxidants - Because cinnamon contains rich antioxidants such as polyphenols, it fights free-radicals (atoms that can damage cells). Free-radicals can lead to but not limited to chronic health problems such as cardiovascular and inflammatory diseases which then can lead to a decrease in oxygen flow making overall movement and exercise more difficult.
Cinnamon has anti-inflammatory properties - Due to these properties, cinnamon can help protect against oxidative damage from exercise allowing the body to maintain a healthy state of blood and oxygen flow. Research has shown that consuming cinnamon after strenuous exercise may help aid in reducing inflammation, reducing oxidative stress and easing muscle soreness.

Two Types of Cinnamon

Cinnamon is separated into two categories; Cassia cinnamon and Ceylon (true) cinnamon. Cassia, which is the darker-colored cinnamon, is the most common kind found in the U.S. It's high in a blood-thinning component called coumarin. Ceylon cinnamon, is lighter in color and flavor, and doesn't contain high amounts of coumarin.

Things to Keep in Mind

It is still unsure of how much cinnamon should be consumed however there are a few things to keep in mind if you choose to implement cinnamon into your training regiment:

Researchers state that Ceylon cinnamon should be consumed over Cassia cinnamon because Ceylon cinnamon contains more antioxidants and less coumarin.
Because there is no specified daily dose of cinnamon, small doses should be consumed.
Cinnamon can be added to your dishes and or smoothies for easier consumption.

Side Effects of Too Much Cinnamon Consumption

Liver damage and toxicity. A research study of an elderly woman who consumed a more higher dose of cinnamon supplements for one week developed liver infection causing liver damage.
Although still unclear on why, studies in rodents resulted in cancerous tumors that developed in the liver, lungs and kidneys.

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

References

https://pubmed.ncbi.nlm.nih.gov/27843990/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665015/

https://europepmc.org/article/med/31170681

https://www.active.com/nutrition/articles/the-health-benefits-of-cinnamon

https://www.healthline.com/nutrition/cinnamon-and-diabetes#TOC_TITLE_HDR_11

https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#TOC_TITLE_HDR_2

https://worldsmarathons.com/article/how-free-radical-damage-can-radically-change-your-running-ability#:~:text=Free%20radicals%20not%20only%20cause,harder%20it%20is%20to%20run.

https://www.bonappetit.com/story/types-of-cinnamon

https://www.runnersworld.com/uk/nutrition/supplements/a775849/these-5-spices-have-the-best-health-benefits-for-runners/

https://www.premierfitnesscamp.com/blog/eat/10-health-benefits-of-cinnamon/

https://www.active.com/nutrition/articles/the-health-benefits-of-garlic