Spice Up Your Running!

Hey there runners! This week I am back with a few of my favorite spices and why they should have a spot in any runner’s meal prep. Besides just enhancing the flavors of all of the healthy food you are eating to keep you fast and strong, many herbs and spices have anti-inflammatory properties that can aid in repair and recovery from all of that running we like to do. Though they are generally used in small quantities, they can pack a solid nutritional punch when you add them regularly to your daily meals!

There are so many different benefits to the hundreds (if not thousands) of flavorful plants we use to flavor our foods and make into holistic remedies or supplements, but today I’ll try to keep the focus on a few of the most common ones I know many of you probably already stock in your kitchen. Most of these can be used in dried form or fresh, so I’ll also give you a few ideas on how to incorporate them into your day.

Ginger

Ginger has long been used for its positive effect on health and wellness. The root has been studied to have a direct benefit in reducing inflammation and swelling in the joints, not to mention a reported reduction in pain. Besides helping to keep those knees feeling solid, ginger is also useful in digestive support, so it can be beneficial in calming your stomach if you tend to get an upset stomach surrounding your running or racing. For the female runners out there, ginger can aid in the reduction of negative symptoms from PMS or cramping during your monthly cycle, making it more comfortable to continue with your usual training.

If you are a fan of Asian cuisine, ginger is very commonly used in both fresh and ground forms. Besides a great accompaniment to sushi or delicious curries, fresh ginger can be sliced and put into hot water for a calming anti-inflammatory beverage. Ground ginger makes a great addition to add some zing to your oatmeal as an alternative or addition to your usual cinnamon. If you don’t use it too often, you can freeze the whole root and use a micro plane grater to add it into meals without fear of it going bad as it will last quite a while once frozen. It is rare that I ever make a smoothie without adding some to the blender!

Garlic

I don’t know many people that don’t keep garlic in their kitchen, with the exception of those poor folks who have intolerance to the allium family (garlic, onions, scallions) and therefore have to miss out on the great flavor and possible health benefits. Garlic is one of those seasonings that is found in a number of different cuisines, so it really is not hard to figure out ways to incorporate it into your diet. It can also be consumed in a number of ways—dried & ground, roasted, pickled, and even raw in moderation.

The stinky breath it can give you seems to definitely be worth it, though, as garlic has many possible health benefits. Like ginger, it has been shown to have anti-inflammatory properties impacting the joints and connective tissue. The broader impact extends to the many ways garlic is being studied to improve cardiovascular health. Besides the benefit of reduced inflammation in the arteries, garlic seems to be able to fight against unwanted blood clotting that can hinder the flow of blood through the body. Heart health is tantamount if you want to keep on running for a lifetime!

Turmeric

If you haven’t heard of this “super food” in the past few years, you’ve probably been hiding under a rock somewhere. ;) Though it has been used for centuries as a spice in cooking and medicinally in Ayurvedic practice, the reported benefits of turmeric continue to be unveiled as we have newer and better methods to study all of these wonderful plant compounds that exist in nature. One of the main components of turmeric that has been studied is curcumin, though it looks as though the benefits of turmeric extend beyond just that one compound. Once again, the main benefit to us runners is its powerful anti-inflammatory properties.

Because of the strong relationship to join health, you can actually find turmeric and/or curcumin supplements if you have trouble incorporating it into your daily dietary intake. Just be sure to look at the quality of the source if you go that route. Fresh turmeric can also be steeped in hot water to consume as a beverage, in fact why not add both ginger and turmeric to pack a one-two punch to knock out inflammation? Ground turmeric is a bit easier to find. It makes an excellent addition to a tofu scramble, Indian dishes, and soups. Make sure to consume it with a bit of pepper and some healthy fat to increase the absorption of the beneficial compounds.

Cinnamon

I’ll finish out the spices for today with one of my long-time favorites—cinnamon. Another warm and comforting spice, cinnamon also has possible anti-inflammatory benefits and a positive impact on the circulatory system. One of the other benefits is its role in blood sugar control. Though the research has been done mostly in relation to improving insulin response in diabetics, having a steady release of blood sugar can also be beneficial for runners looking to maintain stable energy levels. Cinnamon may help the body better utilize blood glucose for energy, even coming from a diet high in fructose (fruit sugars). So make sure to sprinkle cinnamon on that post-run banana for even greater health benefits.

While cinnamon is mostly used in sweet recipes, it can also be a great compliment to savory spices in things like pilafs and even chili. Try to find Ceylon cinnamon if you can, as the more common Cassia variety contains higher levels of coumarin. When consumed in too high of a quantity, coumarin can be toxic. Ceylon is also considered a higher quality when it comes to flavor and aroma.

What are your favorite spices to add to your meals? Do you like to add them for flavor or because of possible health benefits like discussed above?

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