00:00So on Saturday, this happened to me, and although I managed to finish the game,
00:03afterwards my knee swelled up like this, and left me walking like this.
00:08So over the next 24 hours, this is everything I ate to give my body what it needs to recover,
00:12support the inflammation process, and get me moving again, without having to reach for medication.
00:17First up, 6 whole eggs, high quality protein to support muscle repair.
00:20Then I started loading up on polyphenol rich foods, blueberries, extra virgin olive oil,
00:25and raw cacao, which is packed with flavanols.
00:27These plant compounds have antioxidant and inflammatory reducing properties.
00:31Next, smoked salmon, packed with omega-3s, which are involved in inflammatory signaling
00:35and supporting muscle recovery.
00:37Raw cheese gives me calcium to support bone health, and then an orange gives me vitamin C,
00:41essential for making collagen.
00:43Second meal, wild caught salmon again, with tomatoes.
00:45Tomatoes gives me more powerful antioxidants as well as vitamin C.
00:48And then one of my favourites for this situation, chicken feet slow cooked for 8 hours in a soup.
00:52This gives me collagen from the meat and gelatin from the liquid, rich in amino acids like glycine
00:57and proline.
00:58The building blocks associated with collagen rich tissues like tendons, ligaments, and
01:02cartilage.
01:02And I paired that with kiwi for another big hit of vitamin C.
01:05So through food alone, I've covered high quality protein for muscle repair, calcium for bone
01:09health, omega-3s and polyphenols to support the inflammatory response, and collagen rich protein
01:14plus vitamin C for my tendons, ligaments, and cartilage.
01:17Food is medicine.
01:18Food is medicine.
01:19Food is medicine.
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