Moringa powder is a food supplement ideal after a workout. It fights fatigue and speeds up recovery. Firstly, it’s high in protein and contains balanced levels of essential amino acids. Moreover, moringa powder is rich in calcium, iron, vitamin A, vitamin E, vitamin C, lutein and many other antioxidants.
Moringa powder is rich in protein
Furthermore, the protein of moringa powder is of high quality. Moreover, it is easily digested.
Moringa powder contains all 9 essential amino acids
Furthermore, moringa powder contains 19 amino acids. Most noteworthy, it contains all essential amino acids.
Analytically, the percentage of amino acids of moringa powder is (1):
|Essential animo acids||Quantity (%)||Other amino acid||Quantity (%)|
Moreover, besides moringa leaves, moringa seeds are also rich in protein. Moringa seed flour is about 19% protein (3). Furthermore, moringa seed flour has higher protein digestibility than leaf flour.
Certainly, moringa leaf and seed flour are exceptional sources of protein. Both have all the essential amino acids.
Another plant-based food supplement that it’s high in protein is maca powder. Maca powder is good for muscle growth, as it’s 20% protein. Moreover, maca powder contains all essential amino acids, as well.
Moringa powder is high in vitamin E
Furthermore, moringa powder is high in vitamin E. 100 gr of moringa powder contains 77-155 mg of vitamin E (1,4).
Vitamin and mineral content depends on many parameters, such as agriculture practices.
Vitamin E is a fat-soluble vitamin with powerful antioxidant properties.
Most noteworthy, vitamin E is important for the proper function of the immune system, cell signaling, and many metabolic processes.
According to the Office of Dietary Supplements, we should consume at least 15 mg of vitamin E per day (5). So, a tablespoon of moringa powder may provide up to 72% DV (Daily Value) of vitamin E.
Do athletes have higher demands on vitamin E?
Seems like, that vitamin E provides great benefits to athletes.
It may help muscles recover faster. Due to its ability to reduce muscle damage after exercise. That’s because of its potent antioxidant properties.
Finally, research has shown that vitamin E can improve the aerobic power. On the contrary, vitamin E deficiency will impair athletic performance (6).
Other foods that are good sources of vitamin E are vegetable oils, sunflower seeds (26.1 mg per 100 gr), almonds (23.5 mg), hazelnuts (15 mg), peanuts (8.3 mg), spinach (2 mg), broccoli (0.78 mg), and kiwi (1.46 mg) (6).
It’s a good plant-based source of calcium
Additionally, moringa powder is pretty rich in calcium. Analytically, moringa powder is up to 3.65% calcium (1).
In most cases, moringa powder contains about 2100-2700 mg of calcium per 100 gr. That’s more than 200% DV (Daily Value). A tablespoon of moringa powder provides 18% DV of calcium.
Just for comparison, 100 gr of cow’s milk contains only 113 mg of calcium. Even a glass of cow’s milk contains only 280 mg of calcium.
According to the National Institutes of Health, most people need about 1000-1300 mg of calcium daily.
Is calcium intake necessary for athletes?
99% of calcium is stored in bones and teeth. Only 1% of calcium is stored in muscles. But, this 1% is so important, especially for athletes. Calcium is involved in many physiologic processes, energy metabolism and muscle contraction (7).
But, did you know that calcium and iron are the two micronutrients most likely to be low in the diet, particularly in athletes?
Exercise may increase calcium losses. Research showed that endurance training or high-intensity training can decrease calcium stores.
So, it may be good for you to increase calcium intake. Especially if you’re a female athlete. Eat foods high in calcium along with a vitamin D supplement, for better results.
Vitamin D and vitamin C improve calcium absorption (8).
Moringa powder is rich in iron
Furthermore, moringa powder is a good plant-based source of iron. It contains about 49 mg of iron per 100 gr (1,2).
Men need about 8 mg of iron per day. On the other hand, women need much more. Women need about 18 mg of iron daily. A tablespoon of moringa powder can provide about 3.4 mg of iron. That’s 40% DV for men or 19% DV for women.
Only a tablespoon of moringa powder can skyrocket your daily iron intake…
Why athletes should eat foods rich in iron?
Iron is a component of many enzymes in the muscle cells. All are involved in the transport and metabolism of oxygen for aerobic energy production, especially during endurance exercise.
Did you know that spinach, lettuce, beetroots, and arugula can help the body supply blood and oxygen more effectively to muscles? Thus, improving max muscle power and endurance… More here.
It’s a good source of vitamin C
Moringa is rich in vitamin C, as well. The vitamin C content of moringa powder is 270-870 mg of vitamin C per 100 gr.
The vitamin C content depends on many parameters. For instance, the processing method of moringa (10).
Certainly, moringa powder is one of the richest foods in vitamin C. Just a tablespoon of moringa powder contains up to 60 mg of vitamin C. That’s 67% DV (Daily Value). The daily recommended vitamin C intake is approximately 90 mg.
Can vitamin C prevent fatigue & speed up muscle recovery?
Adequate vitamin C intake has tremendous health benefits. Certainly, every athlete, pro or amateur, should consume many foods rich in vitamin C.
Vitamin C is required for the metabolism of protein and synthesis of collagen. Moreover, it’s a key component of connective tissue.
Moreover, vitamin C can fight free radicals, due to its antioxidant activity. That’s beneficial for athletes, as extreme or prolonged exercise increases oxidative stress. Oxidative stress is when the body can’t deal with the excessive production of free radicals and their harmful effects. Eating foods rich in antioxidants is the best solution.
Known antioxidants are vitamin C and vitamin E. Moringa powder is rich in both…
Also, vitamin C boosts the immune system.
Finally, vitamin C increases iron and calcium absorption (1,10).
Therefore… vitamin C can speed up muscle recovery.
Moringa powder is good for your joints
Did you know that the body synthesize it own collagen? Collagen is important for the connective and soft tissue.
As a protein, collagen is made of amino acids. Moringa powder provides them.
Moreover, many vitamins and minerals are important for collagen synthesis. Vitamin C, vitamin A, zinc, iron, copper are all important for collagen synthesis. Moringa powder provides most of them.
So, moringa powder can boost collagen synthesis.
Moringa speeds up muscle recovery, as it’s high in antioxidants
Demanding exercise, such as a marathon race, can be harmful for the body. Due to the production of free radicals.
Plants contain compounds that fight free radicals. These are known as antioxidants. Vitamin C and vitamin E are the most known antioxidants.
Moringa powder is pretty high in antioxidants. It’s rich in vitamin C, vitamin E, phytosterols, polyphenols, phenolic acids, flavonoids, glucosinolates, alkaloids, and carotenoids, such as beta-carotene, lutein and zeaxanthin (11).
The antioxidant activity of moringa powder can fight free radicals effectively. Therefore, moringa powder can prevent oxidative damage, helping an athlete recover faster and prevent fatigue.
Often and harder workouts can make the difference… Eating foods high in antioxidants is good for you.
Remember… Only plants are good sources of antioxidants. Spices and herbs are the richest sources.
What other food supplement is high in antioxidants?
Another food supplement that every athlete and active person should consider consuming is amla powder. Amla powder is the richest food in antioxidants. It can speed up muscle recovery.
Just for comparison, the antioxidant content of amla powder is 261.5 mmol per 100 gr (12). The antioxidant content of moringa powder is about 11.9 mmol per 100 gr. These amounts are huge…
For instance, most common plants have a lower antioxidant content: plums (3.2 mmol), kale (2.8 mmol), strawberries (2,1 mmol), pomegranate (1.8 mmol), oranges (0.9 mmol), papaya (0.6 mmol).
On the other hand, animal sources almost haven’t any antioxidant content: chicken (0-1 mmol per 100 gr), milk and dairy (0-0.78 mmol), fish (0.03-0.65 mmol), eggs (0-0.16 mmol).
Conclusion… Meat, eggs, and dairy aren’t the best option for fast muscle recovery. Eat plant-based for better results…
Can Moringa help you lose weight & reduce fat?
Certainly, moringa powder is one of the most nutrient-dense food supplements you can consume.
But, moringa powder alone won’t help you lose weight.
If you want to lose weight you should consume more nutrient-dense foods. These foods are high in nutrients, but low in calories. Vegetables and fruits are the best options.
Avoid vegetable oils. They are pure fat. Moreover, they are poor in nutrients. Vegetable oils contain approximately 880 calories per 100 gr.
Moringa powder can provide you with many key nutrients. Also, it’s low in calories. Certainly, it’s a good food supplement if you want to lose weight.
Finally, moringa powder is 25% dietary fiber. Adequate amounts of fiber, along with calorie restriction are good for weight loss (13).
How much Moringa powder should I take?
Moringa is considered a safe food supplement. No side effects have been reported (14).
Most people consume a teaspoon of moringa powder per day. If you’re an athlete, you can consume more for faster muscle recovery. Adding a teaspoon of moringa powder in your smoothie is the easiest way to detoxify the body and fight fatigue.
You can use moringa powder in both pro-workout and after-workout meals.
In any case, consult your physician before consuming moringa. Especially if you’re on medication.
Other foods that are good for fast muscle recovery
The food choices are important for better muscle recovery. Diet is the key to the best athletic performance.
Eat foods that fight inflammation
Do you want to recover faster for the next workout? Do you want to be 100% ready for your next run? Eat foods high in antioxidants and anti-inflammatory components. They are so beneficial in the recovery phase (15).
Almost all vegetables and fruits are good sources of antioxidants. For instance, high antioxidant containing foods are blueberries, raspberries, blueberries, cherries, prunes, sprouts, microgreens, broccoli etc.
Eat foods rich in omega-3s to fight fatigue
Another food supplement that you should consider is omega-3s. According to some studies, consumption of omega-3s has shown beneficial effects on reducing inflammation and delayed muscle soreness (15).
Fish oil supplements aren’t the only option. Consider taking omega-3s supplements from algae. Algae supplements provide the rare omega-3 fatty acids, known as DHA and EPA. DHA and EPA aren’t present in plants. The human body synthesizes them from ALA, the type of omega-3s present in plants, such as flaxseeds, chia seeds, hemp seeds, and walnuts. But this process isn’t very effective.
As DHA and EPA are important for many functions of the body, it’s good for you to take a DHA & EPA supplement from algae. Compare prices here.
Black & green tea can help muscles to recover faster
Did you know that black and green tea can speed up muscle recovery?
Firstly, black tea is rich in theaflavins. These are powerful antioxidant polyphenols.
Theaflavins in black tea extract have linked to improved recovery and reduction in oxidative stress. Especially after anaerobic exercise (15).
Furthermore, green tea can help muscle recovery after demanding workouts. It seems to help heal muscle damage (16).
On the other hand, green tea can’t help you with muscle soreness after exercise. If you want to deal with muscle soreness better drink pomegranate juice. Just 500 mL of pomegranate juice can reduce muscle soreness after intensive exercise.
Pineapple may help heal soft tissue injuries
If you’re an athlete you should eat pineapple regularly. Pineapple is the only known source of bromelain. Bromelain can reduce soft tissue swelling and joint stiffness. It’s good for you if you have shoulder, knee, or elbow swelling or pain. More about bromelain health benefits and its role in muscle recovery here.