Recover Strong With Plant-Strong Nutrition

Is anyone else sore after paddling training? Or have you felt that post-class soreness after lifting weights or trying a new fitness session?

I joined Performance Paddling to kick off my paddleboard season, training several days a week, including multiple double workouts. I’m sore and tired, but happy because soreness means progress. My body is positively adapting to the training.

During training, muscle fibers experience micro-tears that stimulate repair and growth. The soreness and fatigue you feel are part of the inflammatory process (our body’s natural healing response to exercise) induced stress. Research in the Journal of Applied Physiology shows that muscle repair and adaptation occur during this recovery window, making proper nutrition essential for rebuilding strength and preventing chronic inflammation.

What Is Inflammation?

Inflammation is your immune system at work: healing and repairing tissue damage from training, injury, or infection. Blood vessels dilate to increase circulation, allowing hormones, nutrients, and immune cells to reach the affected area.

There are two types of inflammation:

• Acute inflammation: short-term and beneficial, triggered by training or injury to stimulate repair.

• Chronic inflammation: long-term and harmful, associated with overtraining, poor recovery, and chronic diseases like cardiovascular disease, arthritis, and certain cancers.

Exercise induces acute inflammation, which is temporary and necessary for adaptation. However, when recovery or nutrition is inadequate, this can evolve into chronic low-grade inflammation that delays repair and compromises performance.

Plant-Strong Nutrition

Plant-strong nutrition is one of the most effective ways to manage inflammation, both acute and chronic.

Plant-based foods are rich in antioxidants, polyphenols, and phytonutrients, which neutralize free radicals and downregulate inflammatory pathways such as NF-κB and COX-2. These compounds support faster muscle recovery, reduced soreness, and improved immune resilience.

Leafy greens, berries, nuts, seeds, and healthy fats provide the building blocks your body needs to repair tissue and restore balance after training. Research in Nutrients and Frontiers in Nutrition consistently shows that athletes who consume more plant-based foods experience lower markers of oxidative stress and inflammation.

Add More of These Anti-Inflammatory Foods to Your Routine

• Leafy greens (broccoli sprouts, kale, Swiss chard) — high in sulforaphane and chlorophyll to reduce oxidative damage.

• Fruits (blackberries, blueberries, goji berries) — rich in anthocyanins that help protect muscle tissue.

• Olive oil, olives, avocado — sources of monounsaturated fats and polyphenols that modulate inflammation.

• Legumes (lentils, beans) — supply plant protein, iron, and magnesium for recovery.

• Chia seeds, flax seeds, almonds — provide omega-3s and lignans for anti-inflammatory support.

• Cinnamon, ginger, turmeric, black pepper — contain bioactive compounds (curcumin, gingerol, cinnamaldehyde) known to lower inflammatory markers.

The Takeaway

Feeling sore after training means your body is doing its job, breaking down and rebuilding stronger. Supporting that process with plant-strong nutrition helps you recover faster, reduce inflammation, and sustain performance across every session.

Feed your recovery as intentionally as you train. Your next strong paddle begins with what’s on your plate.

Berry Blast Recovery Smoothie

Here’s one of my favorite post-training recovery recipes. It’s packed with antioxidants, plant protein, and flavor.

Ingredients:

• 1 ripe banana

• 1 cup blueberries

• 1 cup strawberries

• 1 cup water, almond milk, or coconut water

• 1 cup ice

• 1 scoop vegan protein powder

• 2 tsp fresh ginger, grated

• 1 tsp cinnamon

Directions:
Combine all ingredients in a blender and mix on high.
Serve and enjoy — makes four servings.

This smoothie supports glycogen replenishment with natural carbohydrates, provides anti-inflammatory phytonutrients from berries and spices, and supplies plant protein for muscle repair.

Make this recipe? Share it on social media and tag #powertoshred and @powertoshred. Reach out with any sport nutrition questions.

References

• Proske U & Morgan DL. (2001). “Muscle damage from eccentric exercise: Mechanism, mechanical signs and adaptation.” J Physiol.

• Peake JM, Neubauer O, Della Gatta PA, Nosaka K. (2017). “Muscle damage and inflammation during recovery from exercise.” J Appl Physiol.

• Petersen AM & Pedersen BK. (2005). “The anti-inflammatory effect of exercise.” Nat Rev Immunol.

• Nieman DC & Wentz LM. (2019). “The compelling link between nutrition, inflammation, and immune function.” J Sport Health Sci.

• Craddock JC et al. (2018). “Plant-based diets and markers of inflammation.” Nutrients.

• Barnard ND et al. (2019). “Plant-based diets for optimal performance.” Nutrients.

• Phillips SM et al. (2022). “Nutritional strategies to support adaptation and recovery.” Front Nutr.

• Hewlings SJ & Kalman DS. (2017). “Curcumin: A review of its effects on human health.” Foods.

• Wilson PB. (2015). “Ginger as an ergogenic aid.” Crit Rev Food Sci Nutr.

• McLeay Y et al. (2012). “Anthocyanin-rich cherry juice and indices of muscle recovery.” Scand J Med Sci Sports.