![]() ![]() You want about 30 grams of protein and 60–90 grams of carbs in your post-workout repast, which can come from combos such as salmon and roasted potatoes, pasta with meat sauce, or chicken and rice. This synergistic effect is attributed to setting up an environment of higher insulin levels circulating in your blood, which allows your muscles to bring in more precious repair items. Science has shown that consuming carbohydrates and protein shortly after a hard workout speeds recovery, reduces soreness, and can even prevent a drop in immunity. ![]() But if you exercise regularly, there’s another feast deserving of front-page news-the one you eat post-workout. Sure, breakfast is the most important meal of the day. Other pulse-grain combos such as kidney beans and quinoa or lentils and millet should perform together equally well. ![]() So when the two are teamed up, the result is a meal with higher protein quality. On the flipside, rice contains higher amounts of methionine that is more bioavailable. Legumes are naturally low in the essential amino acid methionine, and anti-nutritional factors in chickpeas can also impact methionine bioavailability in the body. Going more plant-based these days? Well, if legumes such as chickpeas could speak, they would say to whole grains, “You complete me.” As reported in the Journal of Nutrition, the quality of protein in a plant-based meal increases when chickpeas are consumed in the presence of rice as opposed to consuming the plant protein by itself. One study in the American Journal of Clinical Nutrition found that essentially no carotenoid antioxidants were absorbed from salads dressed with fat-free dressing. The upshot is that whenever you have colorful veggies on your plate, create some beneficial food synergy by fattening them up with partners such as olive oil, avocado, nuts, or seeds. These potent antioxidants help combat cell-damaging free radicals for healthier aging, so any dietary measure we can take to soak up more is worth striving for. Other studies have found that fats from everything from peanut butter to egg to soybean oil can bolster absorption rates of a range of veg-sourced carotenoids including alpha-carotene, lutein, and lycopene. Since beta-carotene is a fat-soluble compound, it makes sense that pairing it with some fatty acids would help us soak more up-and that means higher levels of vitamin A for better immune and eye health. Research in the Journal of Nutrition demonstrates that consuming foods that are good sources of beta-carotene (think kale, tomatoes, carrots, and sweet potatoes) with a dietary source of fat such as avocado can boost how much beta-carotene our bodies can absorb and convert into vitamin A. Kale + Avocadoĭark, leafy greens are already nutritional heavy hitters, but if you really want to reap their rewards, make sure to fatten them up. While researchers haven’t even begun to untangle all the super combinations available, these good-chemistry eats and sips can pack outsized benefits through food synergy. Instead, they seem to perform better when set free to mingle. Nutrients and antioxidants shouldn’t necessarily take a solo adventure to improve our health. It’s one reason why research suggests that when nutrients like vitamin E and calcium are taken in isolation, they don’t have the same protective powers as when they’re consumed from a mixture of whole foods. That’s real food synergy: when the benefits of two or more foods eaten together are greater than the sum of their parts. But the best hookups don’t just taste great when working in unison-they also amplify each other’s nutritional benefits. They all go together like Thelma and Louise. ![]() Sure, you think you know all about food synergy. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! ![]()
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