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Ice. Advil. Green juices. Caffeine. Lots of caffeine. These are some of the familiar remedies we all turn to to recover from -- or prep for -- a workout. Daniela Turley, a medical herbalist with clinics in New York and London, specializes in fitness-obsessed clients. “Whether you’re training for a marathon or hitting the gym several times a week, muscle building does put a strain on your body,” says Turley, “and you need all the support you can get.” She has some suggestions below for plant-based “treatments” that can soothe pulled hamstrings, boost energy levels, and repair tissue, while simultaneously delivering other important health benefits to your body. “Medicinal herbs have more antioxidants than fruits and vegetables,” says Turley. “Plus they can help prevent heart disease, treat digestive issues and stress. Why not get those benefits as well?”

Instead of an energy drink. . .

Try Ginseng. It increases endurance, has a steroid-like action causing muscles to ‘bulk out’ more. It’s even banned in professional athletics due to its performance enhancing effects. Ginseng also helps to stabilize blood sugar and can help with midriff fat. You can take it in a capsule or tincture. Gaia is a brand I like.

Instead of Ibuprofen . . .

Try Turmeric. It’s a potent anti-inflammatory and works kind of like a steroid. Take a 500mg capsule or tincture before a workout. But make sure you take it -- or eat it -- with piperidine (black pepper extract), which helps the body absorb the curcumin in Turmeric. Everyone should be adding turmeric to their diet -- it reduces the risk of Alzheimer’s, dementia, and heart disease.

After heavy workout . . .

Try Gotu Kola. This is great for connective tissue healing as it helps with collagen formation. It’s used regularly after surgery to help wound healing and is licensed as a prescription med in Europe.

Instead of coconut water. . .

Try Dandelion tea. It’s high in potassium and magnesium – the minerals you lose when you sweat. Magnesium relaxes muscle fibers and Potassium is necessarily to regulate heart rate and blood pressure. Important note: dandelion is also a diuretic so drink plenty of water with it.

Instead of ice. . .

Try Devil’s claw extract. Either a tincture or a capsule. It’s extremely anti-inflammatory and treats arthritis and joint problems.  Specifically, it’s great for those suffering from runner’s knee.

You can find more herbal remedies from Daniela Turley at urbanhealingnyc.com