5 Hot Drinks to Sip After Your Run

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

Mix 1 cup low-fat milk, 1 oz. 70 percent cacao bar (chopped), 2 tsp. raw sugar, ¼ tsp. vanilla, and a pinch of ground cayenne pepper. Warm, stirring until chocolate melts evenly.

A staple in Indian-style curries, 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" 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.

Unfiltered cider 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 cider for some of these benefits, so make sure to eat other quercetin-packed foods like onions, grapes, and citrus.

Heat apple cider and add ground cinnamon.

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).

Feeling sniffly? Nip it with this winter favorite. 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 rose hips tea bag in 8 oz. hot water; add 1 oz. bourbon, 2 tsp. honey, and juice from ¼ lemon. Place lemon wedge in bottom of cup and stir.