There is no better way to keep the body warm this Winter than feeding it with a delicious hearty homemade soup. This soup is packed full of nutrient dense goodness, and is perfect post exercise to start the refueling and nourishing process to support recovery.
The main ingredients curcumin and ginger have powerful anti-inflammatory properties and have both been touted to reduce or prevent muscle damage and soreness after exercise. Although I am reluctant to recommend food or supplements that do not have substantial research to back up its positive effects, ginger is still one of my go to recommendations. I have a mountain of anecdotal evidence quoting the positive effects of ginger from athletes who exercise regularly, particularly at an intense level to those suffering from the pain of arthritis. The main benefit felt by all is reduced soreness and better mobility after consuming ginger on a daily basis. Interestingly, a study published in the Journal of Phytotheraphy Research found that feeding non-weight trained men and women 4 g of ginger improved 1 rep max performance 24 h after a muscle damaging weight training session. Authors concluded that after intense exercise ginger supplementation may support muscle strength recovery following even though markers of muscle damage or DOMS were not influenced. Interestingly, ginger did not continue to positively effect recovery over a 72-96 h period as indicators of muscle strength decline after the 24 h period. This may be because ginger supplementation was discontinued after the the test period and perhaps its benefits are only felt through daily supplementation?
Try it for yourself and document if you feel any difference to your muscle strength recovery. This soup is great served post-exercise with a chicken breast to increase the protein content of the meal to further boost muscle repair along with some oat and chia seed bread.
- Serves: 4
- Serving size: 400 g
- Calories: 285 kcal
- Fat: 18.8g
- Carbohydrates: 24g
- Protein: 3.4g
- 1 medium sweet potato
- 1 chopped red onion
- 1-2 cloves of garlic
- 1-2 inches of fresh pealed ginger
- 1-2 teaspoons of curcumin
- 1 can of full fat coconut milk (full fat gives it a more luxurious taste)
- 1 low sodium stock cube
- 300-500 ml of water, depending on how think you like your soup
- Cook the onions, garlic, ginger and curcumin in 1 tablespoon of olive oil until soft.
- Add in the rest of the vegetables & stock cube & cover with water.
- Bring the mixture to the boil and then simmer until the vegetables are soft.
- Blend the mixture.
- Add in the coconut milk and extra water if needed.
- Blend or mix the soup thoroughly again.