We are super excited to have begun working with gluten-free baker, Olympic Trials qualifying semi-pro distance runner Andie Cozzarelli! Andie was diagnosed with the genetic disorder known as Celiac’s disease in college, and has since been on a mission to optimize her performance with exclusively whole, gluten-free foods. With her new Elderberry Raw Protein Bars for Recovery recipe, she focuses on re-fueling, one of the most important aspects of training, no matter what level of performance or exercise you’re at.
You don’t have to be a pro athlete to understand and experience exercise-induced immunosuppression (I know, a mouthful). Basically, immediately after an intense workout, the human immune system is compromised for anywhere from 1-3 hours, depending on how strenuous and prolonged the activity was. Most active people know they should eat within 30 minutes after working out, and that a 3:1 carbohydrate:protein ratio optimizes muscle recovery.
It’s important to note that we also need to increase our vitamin and antioxidant uptake in that same 30 minute window, especially vitamin A, C and B, all present in high concentration in elderberry.
Post-exercise recovery is about more than just calorie and antioxidant replenishment: the anti-inflammatory properties of elderberry could some of the most important aspects of recovery for athletes and other highly active people, because it prevents injury! Reducing inflammation, muscular irritation and swelling keeps our muscles and tendons in check!
One of the most central components of healthy living is active living, and high levels of activity impose certain taxes on the body that we must be aware of in order to fully actualize the benefits
of exercise! Post-exercise immunosuppression happens to everyone, no matter what kind of shape you’re in! If you’re breathing hard and sweating, make sure to replenish and nourish your body properly with elderberry!