You work workout to maintain your fitness. But the main question that arises is how many reps you do isn’t the only things that determine your success. Your workout-recovery plan includes what you eat after exercise is important. Consuming the right foods will give your body the nutrients it requires to repair muscle damage and rebuild energy for the next workout. This blog is all about several muscle recovery foods through which you can maintain your overall health.
What Should You Eat for Muscle Recovery?
A combination of carbohydrates, protein, and healthy fats for optimal recovery. Moreover, exercise places mechanical stress and mechanical tension on your muscles. Also, it will cause muscle cell damage, which will help your muscles to get stronger and bigger. So, it is crucial to refuel after workouts. Each of the following macronutrients plays a significant role in helping your muscles recover after workout.
Carbohydrates: Carbohydrates are the main energy source of your body. Also, you can find them in whole grains, fruits, and vegetables. Since your body breaks down the carbs that you consume into glucose for energy. When you eat more carbs than you require, your body will store them as glycogen in your muscle cells. A hard workout will deplete these glycogen stores, which causes muscle fatigue. Consuming carbs after a workout will help in refilling energy stores so that you are ready for your next workout.
Protein: Several plant-based foods, including beans, nuts, and seeds, also contain protein.
Healthy Fats: Unsaturated fats and healthy fats are high protein foods for muscle repair are found in cold water fish, seeds, and nuts. Also they have omega-3 fatty acids, which will help in lowering the inflammation. It is crucial to vigorous exercise that causes temporary inflammation as your body adjusts to enhanced activity.
10 Best Muscle-Recovery Foods
There are many muscle recovery foods after workout which you can consume such as lean protein, carbohydrates, and healthy fats. Also, they should have minerals, electrolytes, and antioxidants. Whole foods are better than processed foods, as foods that are low in added sugars and saturated fat. Also, you can consider some of the following options and combine many of these ingredients in a snack or smoothie.
Blueberries
Blueberries are known as one of the healthiest fruits. Also, they are filled with full of antioxidants and other nutrients which will support muscle recovery and improve overall health. It is one of the best fruits for muscle recovery. Also, this includes:
- Vitamin C
- Vitamin K
- Manganese
- Fiber
Eggs
Eggs are known for quick and easy source of high-quality protein with the amino acids that your body needs to recover. Eggs are considered as the highest protein of all the protein sources. Since eggs are high in leucine, and one egg has about 500mg of leucine, that offers a particular amount of the 700 mg to 3000mg which is recommended for optimal muscle protein synthesis.
Pineapple
Pineapple is a great source of carbohydrates to replenish muscle glycogen. Also, it has bromelain, an enzyme that is known for its anti-inflammatory properties. Research has shown that it will help in reducing inflammation and muscle soreness. Since pineapple is consider as the best juice for muscle recovery and it will boost muscle recovery faster.
Chia Seeds
Chia seeds has various health benefits like lowering cholesterol and improving digestion. They might kick-start your workout recovery, too. They are filled with minerals, vitamins, and antioxidants that will help you bounce back after exercise. Among them are:
- Phosphorus
- Magnesium
- Omega-3 Fatty Acids
- Vitamins B1 and B2 with niacin
- Nine essential amino acids
Watermelon
Watermelon is a great source of minerals and electrolytes, which include magnesium and potassium. It is also helpful for muscle fatigue and soreness after exercise. It also has L-citrulline, which is an amino acid that helps in the body in making nitric oxide. Nitric oxide is a molecule that relaxes blood vessels and improves blood flow to your muscles. Research suggested that it will reduce muscle soreness after a workout and stimulate muscle growth. Electrolytes are crucial for muscle contraction, and low levels will contribute to muscle fatigue.
Cottage Cheese
Cottage cheese is filled with casein protein, and since casein and whey are the two types of protein that are found in dairy products such as milk and cheese. Both are of high-quality protein sources, and they have all the essential amino acids that are easy for your body to digest and use.
Oatmeal
Oatmeal is one of the best ways to fill that lost carbohydrate. Whole-grain oats digest slowly, giving your muscles a sustained source of energy post-workout. Since oats are a great source of plant-based protein, with 5g in each ½ cup dry serving.
Oats
Oats have an antioxidant that are known as avenanthramide, and early evidences shows that it will help in controlling the body’s inflammatory response to eccentric muscle contractions. Also, these types of contractions will cause more soreness after the workout than concentric contractions.
Spinach
Spinach is filled with minerals, vitamins, and phytonutrients that will make it as main candidate for the damage control after the difficult workout. It is a great source of anti-inflammatory vitamin C, potassium, and magnesium. Research has found that a compound in spinach, which is known as ecdysterone, has steroid-like effects in humans. Adults who consume spinach extract will see greater results in strength and muscle mass than those who only strength train.
Bananas
Grab bananas since it is a rapid source of carbs post-workout. It is easy to digest and high in simple sugars, potassium, and magnesium. This will make it a good way to replace electrolytes and lost glycogen. Research has suggested that Bananas are a great source of phytonutrients that have anti-inflammatory effects. Also, they were better at reducing inflammation after an intense exercise than a sugary beverage.
Tart Cherry Juice
Tart cherry juice is not as common as pomegranate juice. Since you can get your hands on some tart cherries after your next workout then your muscles will thank you later. It is a concentrated source of polyphenols that will combat oxidative stress and reduce inflammation. This juice also helps relieve sore muscles and helps athletes get back in the game sooner.
Final Thought
Post-workout nutrition will help you get the best results from your workout. The best foods for muscle recovery include whole food sources, healthy fats. These ingredients will help in repairing muscle damage, healthy fats, and other nutrients. Also, these ingredients will help in repairing muscle damage, ease soreness after exercise.