Example Recipe:
- 1 cup milk or fortified plant milk
- 1 scoop protein powder
- 1/2 cup berries (antioxidants for recovery)
- 1 tbsp nut butter (healthy fats)
2. Beetroot Juice
Why it helps:
- Beetroot is high in nitrates, which improve blood flow and oxygen delivery to muscles.
- Can boost endurance during walking, climbing stairs, or exercise.
Tip:
- Drink 1/2–1 cup before exercise to potentially enhance performance.
3. Green Tea or Matcha
Why it helps:
- Contains polyphenols and catechins—anti-inflammatory compounds that may protect muscles and joints.
- Supports metabolism and energy, which can help you stay active.
Tip:
- Enjoy 1–2 cups daily; avoid excessive caffeine if sensitive.
