5 hot drinks to sip after your run

1/ Mexican-style hot chocolate

Bittersweet chocolate has polyphenols, which, when routinely consumed, can help boost blood flow and improve running performance. The heat from cayenne pepper may also rev up your metabolism. Post-run, the protein and carbs in milk will help your muscles recover.

Mix 250ml milk, 30g chopped 70 percent chocolate, 2 tsp raw sugar, ¼ tsp vanilla, and a pinch of ground cayenne pepper. Warm, stirring until chocolate melts evenly.


2/ Turmeric tea

A staple in Indian cooking, turmeric is partially made of curcumin, shown to be an anti-inflammatory. In Eastern medicine, curcumin is used to treat digestive disorders and arthritis. Research has also found that this phytochemical may fight oxidative damage from tough workouts.

Steep slices from a 1-inch piece of fresh, unpeeled turmeric for 4 to 5 minutes and strain. Or try turmeric tea bags, which are often mixed with GI-friendly ginger. Organic varieties may contain greater levels of curcumin.


3/ Hot apple juice

Unfiltered juice from fresh apples (and their skin) is packed with quercetin, which may protect you from cancer and heart disease. Quercetin may also boost exercise performance by improving your body's ability to use oxygen. You'd need a lot of juice for some of these benefits, so make sure to eat other quercetin-packed foods like onions, grapes and citrus.

Heat apple juice and add ground cinnamon.


4/ Cinnamon coffee

A sprinkle of ground cinnamon in your morning joe can help curb blood sugar spikes, which have been linked to insulin resistance, a precursor to Type 2 diabetes. Coffee has its health perks, too: it may reduce the risk of Parkinson's disease, and its caffeine is linked to improved athletic performance.

Add a dash of cinnamon to your brew (or steep with a stick for 5 minutes).


5/ Hot toddy

Feeling sniffly? Nip it with this winter favourite. The flavonoids in lemons may help keep the cold at bay, and honey soothes cough and throat irritation. (Plus, a kick of bourbon can keep your mind off the misery.)

Steep 1 rosehip tea bag in 250ml hot water; add 30ml bourbon, 2 tsp honey and juice from ¼ lemon. Place lemon wedge in bottom of cup and stir.


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