Amla powder speeds up muscle recovery after exercise & fights fatigue.

What’s amla powder?

Amla powder is an Indian gooseberry fruit.

Amla is known to be good for the skin and hair. Moreover, amla is rich in nutrients. So, it’s important for overall health.

But why, amla powder is especially good for athletes and active persons?

How to fight fatigue & exhaustion?

Certainly, moderate exercise is important for good health. Every minute of walking improves the cardiovascular system.

But, walking isn’t the same as running. Depending on the fitness level, you can feel exhaustion after a while.

Exercise may be harmful for your body. Only moderate exercise is healthy for you.

On the contrary, many studies have shown that exhausting exercise is bad for you (1,2,3).

How is this possible?

The reason is that exhausting exercise generates free radicals and therefore, oxidation. Moreover, extreme workouts damage muscle cells.

Exercise causes oxidative stress to muscle cells

Certainly, oxidation of muscle cells isn’t something good.

How can we prevent oxidation of the body, though?

The best way is to avoid extreme workouts. In other words, avoid exercise that exhausts you.

There isn’t a certain workout intensity, that you should exercise, though. Exhaustion depends on your cardiovascular endurance level, or in other words, your fitness level.

Moderate exercise doesn’t stress your body

As a rule of thumb, prefer moderate exercise. Moderate exercise doesn’t stress the body.

Moreover, moderate exercise won’t generate free radicals.

In a sense, we could say that moderate exercise acts as an antioxidant.

What type of food is good for fighting fatigue?

Certainly, quality food rich in macronutrients is important for fast recovery. What quality food means?

Don’t eat just foods rich in carbs or protein. You need more than that. You need micro-nutrients. Quality food contains both macro-nutrients, and also lots of micro-nutrients.

In order, to recover fast, you should eat food rich in antioxidants. Antioxidants fight free radicals and also fights muscle oxidation. So, foods rich in antioxidants are particularly important after an exhausting exercise. Otherwise, fatigue will prevail.

For instance, vitamin C and vitamin E are powerful antioxidants. They protect against free radical damage, caused by exercise.

Scientists use vitamin C and vitamin E as treatment against fatigue (4).

There are so many foods rich in vitamin C. Citrus fruits, such as oranges and lemons are good sources of vitamin C. Moreover, many vegetables are also high in vitamin C. For instance, broccolicabbagecauliflower, and peppers are all high in vitamin C. Prefer vitamin C intake from foods, than supplements.

Furthermore, seeds, nuts, and vegetable oils are rich in vitamin E.

Why amla powder is good for recovery?

Amla powder can help you recover faster.

Amla powder is the richest food in antioxidants. It’s ideal for active people and athletes, as they have high demands on antioxidants. Although you can take antioxidant supplements, food is the best option.

Amla powder is actually the best source of antioxidants. By far…

According to a study, amla is the richest common food in antioxidants.

The antioxidant value of amla powder is 261.5 mmol per 100 gr. That’s the richest common food in antioxidants.

Just for comparison, a typical plant-based food has an antioxidant value of 0.88 mmol per 100 gr. Furthermore, an animal source has a median antioxidant value of 0.10 mmol per 100 gr.

As you can see, amla powder skyrockets the daily antioxidant capacity.

Just a tablespoon of amla powder contains so many antioxidants. Someone who follows the standard American diet for a whole week, won’t consume as much…

Therefore, amla powder can boost your immune system, fight free radicals and can also protect from muscle cells oxidation.

Furthermore, amla powder fights fatigue and speeds up muscle recovery. Especially after exhausting exercise.

Eat plant-based to prevent fatigue

Amla powder isn’t the ultimate solution, though. For better results you should follow a plant-based diet.

Meat, dairy, and eggs are pretty low in antioxidants. Fruits, and vegetables have from 5 to 33 times higher mean antioxidant content. Your daily diet is the best solution, for the best possible athletic performance.

Only a healthy diet can protect you from muscle oxidation and free radicals effectively.

Eat many herbs, spices, and berries. They are pretty rich in antioxidants. Even, tea, coffee, and dark chocolate are high in antioxidants.

Furthermore, avoid antioxidant supplements. Only foods have thousands of bioactive antioxidant phytochemicals.

So, antioxidants can speed up recovery and fight fatigue effectively.

Finally, studies have found that elderly people need a higher antioxidant intake.

In any case, consult your physician, before taking any supplement, especially if you’re in medication.