Many of us know that achieving an adequate intake of protein is essential for developing muscles, especially post workout. In addition to this there are nutrients and antioxidants that can greatly aid in the speed and effectiveness of recovering from a weight lifting session or any other kind of intense workout. So what are they you ask?

Vitamin C
For many body builders and serious athletes taking a high dose of vitamin C after a workout is a fundamental. Vitamin C is a potent anti-inflammatory agent. Many studies show that vitamin C helps in reducing the inflammation and painful symptoms of arthritis sufferers. Other studies also show that vitamin C significantly improves the rate at which muscles recover post workout by reducing the inflammation that occurs in spent muscles. Vitamin C also creates collagen, a sticky substance that holds muscle cells firmly together and helps to protect them from injury. Any joint pain experienced during workouts is also benefited! So vitamin C should not be overlooked!

All fresh berries are a good source of vitamin C, especially blackberries. Making  berry juicing recipes will provide an abundance of vitamin C in your post workout drink.

Rutin
Rutin is an anti-inflammatory antioxidant that is found abundantly in berries such as blueberries, blackberries and raspberries. Research has found rutin to be one of the most effective of anti-inflammatory agents in animal studies. Although not official tested in human studies, many people claim that taking rutin if of great benefit to their anti-inflammatory disorders like asthma and arthritis. It would be fair to conclude that rutin would also be of great benefit to post workout inflammation.

Just like vitamin C, berry juicing recipes are also a great way to get an abundance of rutin into your diet. Add in some protein powder and you will be in great shape!

Vitamin E
Yep, vitamin E is an anti-inflammatory too! The difference with vitamin E is that it works within fat based cells, whereas vitamin C works in water based cells. So making sure you have an adequate amount of both these vitamins in your postwork out drink will cover a lot of ground.  And yes, berries are also a good source of vitamin E, especially blackberries.

Post Workout Berry Juice Recipe
2 cups of blackberries
1 cup of  blueberries
10 strawberries

This juice will provide you with stacks of vitamin C and E and also rutin. Enjoy! If you are looking for a juicer check out Jack Lalanne Juicer.