4 superfoods for strong back and core strength
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How to use this week
Anchor each training day with 20–40 g protein, add fatty fish at lunch twice a week, berries with a protein snack after sessions, and 10–15 g collagen with vitamin C before mobility or light cardio.
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Salmon or sardines
Fatty fish supply EPA/DHA omega‑3s that can reduce exercise‑induced inflammation, improve neuromuscular efficiency, and may enhance strength gains when combined with resistance training; aim 2–3 servings weekly with meals.
3/5
Greek yogurt or soy paneer
High‑quality protein supports muscle protein synthesis for back and core muscles; dairy and soy provide leucine for triggering MPS and are easy to time post‑workout or at bedtime for recovery
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Blueberries (and mixed berries)
Polyphenol‑rich berries have been linked to better recovery and preservation of strength after strenuous exercise; add 1–2 cups around training days to help manage soreness and oxidative stress.
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Collagen (bone broth or peptides)
Collagen provides glycine and proline to support connective tissues that transmit force from core muscles to spine and hips; 10–20 g daily for months has shown pain and functional benefits in active adults.