It’s estimated that 23,000 tonnes of English strawberries and 7,000 litres of cream are sold at Wimbledon each year! This classic combination is not only delicious but a good addition to your post workout or injury recovery diet.
Strawberries’ nutritional benefits:
• A rich source of phytonutrients (these are plant based nutrients), including anthocyanins which have powerful anti-inflammatory properties. These compounds have been shown to dampen down the scale of inflammation in a muscle tear; shortening the transition time into healing and regeneration. A diet high in sources of polyphenols like strawberries can therefore positively influence the speed of muscle healing and recovery.
• An excellent source of vitamin C. This is important in collagen formation which is needed for injury recovery. Vitamin C is also essential for immunity and cardiovascular health as well as acting as an antioxidant which helps protect the body from free radical damage.
• They also contain Vitamin K which helps with blood clotting, this aids wounds to repair properly. More research has shown it’s also important in bone health.
• They provide a good dose of manganese which is a vital mineral for bone health, blood sugar balance and the metabolism of fats and carbohydrates.
• They are also a good source of fibre, folic acid and potassium – this is involved in regulating blood pressure.
• Consuming berries, not just strawberries, has been associated with a decreased risk of developing many chronic illnesses including cardiovascular disease and type 2 diabetes.
Cream (or its healthier alternative, Greek yogurt)
Cream is a source of protein, saturated fat and calcium as well as vitamins A and D. Its high saturated fat content means it should be used in moderation. Instead why not pair your strawberries with Greek yogurt. It’s a great source of protein and having regular intakes of high quality protein like yogurt is essential for fuelling muscle regeneration and repair. Greek yogurt has the added bonus that it’s high in leucine, the only amino acid known to directly stimulate muscle cell growth.
A dish of strawberries and Greek yogurt, with perhaps a drizzle of cream, is a perfect post workout or injury recovery food.
This Wimbledon themed breakfast is a great start to your day and can also be eaten as post workout snack:
Strawberry and cream overnight oats
• 50g oats ( I prefer jumbo oats)
• 100 ml of semi or skimmed milk
• 2 tablespoons of Greek yogurt ( full fat or 0% fat – whatever your preference)
• 100g strawberries
• ½ tsp of ground cinnamon
• 1 teaspoon of mixed seeds
• 2 Teaspoon(s) Chia seeds ( optional)
1) Simply mix all the ingredients together, saving a few strawberries and the mixed seeds aside for the morning. Put in the fridge in an airtight container and leave overnight.
2) In the morning check the consistency add more milk or yogurt if necessary and top with the remaining strawberries, mixed seeds and, if you’re feeling a little indulgent, a drizzle of cream.
This recipe can be altered a thousand ways. It’s a great start to your day providing you with wholegrain carbohydrates, protein, fibre, vitamins and mineral. Ace!
If you would like more ideas of how to eat well, get fit and be healthy I can help you through a personalised nutrition plan, combined with coaching and motivation to hero form healthier habits. Please call me on 07852143804 or email fran.taylor@thebrightonnutritionist.co.uk
