Warm Up Your Cool-down An­tiox­i­dant-rich hot drinks

De­frost and re­cover faster af­ter your win­ter run with these an­tiox­i­dant-rich hot drinks

Runner's World (UK) - - In This Issue - NUTRI­TION AD­VICE FOR HEALTHY, HUN­GRY RUN­NERS BY LIZ APPLEGATE

MEX­I­CAN-STYLE HOT CHOCO­LATE Bit­ter­sweet choco­late has polyphe­nols, which can help boost blood flow and im­prove run­ning per­for­mance. The heat from cayenne pep­per may also rev up your me­tab­o­lism. The pro­tein and carbs in milk will help your mus­cles re­cover.

DRINK UP Mix 250ml semiskimmed milk, 30g of a 70 per cent ca­cao choco­late bar (chopped), 2 tsp raw sugar, 1/4 tsp vanilla ex­tract and a pinch of ground cayenne pep­per. Warm in a pan, stir­ring un­til the choco­late melts. TURMERIC TEA Turmeric con­tains cur­cumin, an an­ti­in­flam­ma­tory. In East­ern medicine, it is used to treat di­ges­tive disor­ders and arthri­tis. Re­search has also found that this phy­to­chem­i­cal may fight ox­ida­tive dam­age from tough work­outs.

DRINK UP Steep slices from a 1˝ piece of fresh turmeric for 4-5 min­utes and strain. Or try turmeric tea bags, which are of­ten mixed with gin­ger, which can aid di­ges­tion. HOT AP­PLE CIDER Un­fil­tered cider from fresh ap­ples (and their skin) is packed with quercetin, which may pro­tect you from can­cer and heart dis­ease. Quercetin may also boost ex­er­cise per­for­mance by im­prov­ing your body's abil­ity to use oxy­gen. You'd need a lot of cider for some of these ben­e­fits, so make sure to eat other quercetinpacked foods such as onions and citrus fruits.

DRINK UP Heat ap­ple cider and then add some ground cin­na­mon. CIN­NA­MON COF­FEE A sprin­kle of ground cin­na­mon in your morn­ing cof­fee can help curb blood sugar spikes, which have been linked to in­sulin re­sis­tance, a pre­cur­sor to type 2 di­a­betes. Caf­feine is linked to im­proved ath­letic per­for­mance.

DRINK UP Add a dash of cin­na­mon to your brew (or steep with a stick of cin­na­mon for 5 min­utes). HOT TODDY Feel­ing sniffly? Nip it in the bud with this win­ter favourite. The flavonoids in lemons may help keep the cold at bay, and the honey will ease your cough and sooth your throat.

Steep 1 rose­hip (or other herbal va­ri­ety) tea bag in 250ml of hot wa­ter; add 25ml whiskey, 2 tsp honey and juice from 1/4 lemon. Place a lemon wedge in the bot­tom of the cup and stir.

Drink­ing tea has been linked to a lower risk of heart dis­ease, can­cer and di­a­betes.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.