Top 10 foods that will help your body muscles recover from the workout
Eat Clean, Be Lean and Stay Healthy. This is the end goal that we all are striving to achieve. Our body is a machine that runs on a fuel: Food.
Interestingly, some foods are so miraculous for your body that you don’t need to feel exhausted for hours after the workout. Choosing the right post-workout foods does this job.
Also, different things work best for different people hence something that works good for me would not have the same effect on your body. Hence, experimentation is the key until you are able to identify the foods tailored for your body needs.
In this article, we will discuss different range of foods that you can opt for if you want to speed up your muscle recovery after a heavy workout session. Mentioned below is a list of certain foods that are popular for being high on nutrients, along with being easily available.
Foods That Can Help You Speed Up Your Recovery Process
- Coconut Products: Coconut is a product high on MCTs, i.e. Medium Chain Fats. These foods get absorbed in the bloodstream of an individual like a carbohydrate rather than acting as fat. MCTs are high energy fuels that prevent muscle loss while promoting fat loss. These products also help the body increase endurance, stamina and speed up the recovery process.
It is recommended that you intake small amount of coconut products throughout the day, be it in smoothies or by using coconut oil for cooking. You can also consume it in the form of coconut water which acts as a perfect carbohydrate and electrolyte replacement.
- Sweet potatoes: Sweet Potatoes are considered to be exercise superfoods without which any workout diet is incomplete. Once you add this super food to your diet you can say goodbye to your after-gym-sore-muscles. In addition, sweet potatoes provide a splendid dose of complex carbohydrates that take longer to digest and supply your body with excess energy.
This starchy vegetable restores glycogen levels in your body which can be depleted after a tough workout. Thus, they act as a major source of beta carotene and vitamin C that encourage your body to stay healthy and strong.
- Green tea: Green tea is an abundant source of anti-inflammatory antioxidants and catechins that not only help you to prevent heart diseases and cancer but also play a vital role in reducing the muscle and cell damage that could happen while working out. This drink is vital for training and recovery along with being a refreshing boost that helps to recover faster from workouts.
Another added bonus is that, green tea also helps in fat loss. So if you are looking forward to achieve that summer body, start drinking green tea.
- Salmon: Salmon is one of those foods that fall into both healthy fat and protein category which play an important role in repairing and rebuilding muscle.
It contains inflammation-fighting omega-3 fatty acids in each serving which helps to improve the blood flow to the muscle during the workout, along with reducing muscle soreness and swelling.
- Spinach: Spinach is one of the most popular superfoods in the market. It is a powerhouse of antioxidants that includes large amounts of vitamin A and C along with being rich in chlorophyll that helps reduce inflammation and prevent deadly diseases like cancer.
It is also a good staple for strengthening muscles and is packed with magnesium, which helps maintain normal muscle and nerve function and helps regulate blood sugar and blood pressure.
- Nuts & seeds: When you are working out, your body starts to reduce the level of glucose in your blood and turns to glycogen to fuel up the movements. They provide essential Omega 3 fatty acids that help to fight inflammation along with providing protein for muscle synthesis and growth, electrolytes for adequate hydration, and zinc to boost immunity.
They are not only a source for fiber and protein but also act as a healthy snack when you are on the go.
- Cottage cheese: Cottage cheese is a source for two types of protein i.e., Whey and Casein. It is well known for replenishing muscles quickly and is an ideal snack as it is packed with live bacteria that help you to break down and absorb nutrients quicker.
- Greek yogurt: Greek yogurt is produced by straining the excess liquid and carbohydrates from regular yogurt and has double the amount of protein as compared to the normal one. The straining process makes it high on casein that helps your body with steady increase in blood amino-acid levels and helps to fight muscle soreness.
- Avocado: Avocado is a good source of healthy fats and antioxidants that help to build strong muscle as it boosts the production of testosterone and growth hormone in your body. Did you know that it contains 60% more electrolyte potassium than banana? It also contributes to proper muscle and cell function. In addition to healthy fats, it also includes Vitamin B that helps your body to metabolize carbohydrates and proteins.
- Fruits (Banana, Kiwi etc.): Fruits play an important role in maintaining the overall dietary health and weight management. They offer important vitamins and minerals along with many key antioxidants. Proper fruit intake helps to reduce muscle soreness and helps in overall recovery.
Bananas are especially high in potassium. Several sources suggest that the depletion of potassium during exercise can result in muscle soreness and therefore it is said that they may help you with recovery from muscle soreness.
Bio – The blog is presented by Sharda Hospital and rounds up essential food intakes that help in muscle recovery post workout. Sharda Hospital is one of the largest super speciality hospitals in Delhi National Capital Region (NCR).
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