Foods that help post-workout muscle recovery: know the main ones!

Know the importance of food in the food recovery process and introduce some foods you can incorporate into your routine.

In order for physical activities to generate post-workout results, nutrition is as important as the moments devoted to physical activity. It is during this period that our body performs muscle recovery by restoring the energy necessary for muscle development. One of the ways to have a good post-workout recovery is to establish moments of rest for your body. But this is not the only important practice in this process. In addition to rest, proper nutrition is also an essential part of recovering your muscles and preparing for the next training day.

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Why is nutrition important in muscle recovery?

Food is responsible for providing the necessary nutrients for our body to be able to perform post-workout muscle recovery. By ingesting proteins, carbohydrates, healthy fats, vitamins and minerals, we are able to restore energy reserves, reduce oxidative stress and strengthen the immune system. This happens as follows:

Protein repair and synthesis

Proteins are substances that build muscle tissue. During exercise, muscle proteins are broken down to provide energy and sustain physical exertion. It is during food that the body acquires the amino acids necessary to repair and synthesize proteins. Therefore, this process is essential for post-workout muscle recovery.

Connective tissue repair

Connective tissues – such as tendons, ligaments, joints, among others – have the function of supporting, uniting and protecting different structures of the body. However, during physical exercises these tissues are subjected to a great overload. Therefore, diets rich in nutrients – such as collagen, vitamin C and zinc – help repair these tissues, ensuring better body performance in activities.

Improved immunity and reduced inflammation

Physical activities can cause temporary inflammation in the muscles. With a balanced diet it is possible to reduce this inflammatory process and strengthen the immune system. In this way the body becomes much more resistant and muscle recovery takes place faster and more effectively.

glycogen replacement

Glycogen is the storage form of glucose in the muscles and liver. That is, it releases the amount of energy needed to carry out training and physical exercises. Because we use this energy during exercise, glycogen replacement after exercise is important to replenish our body’s energy reserve. The way to do this is through the consumption of carbohydrates. They will help keep glycogen levels within limits, allowing your muscles to recover faster.

What foods help muscles recover after training?

Now that you already know the importance of food for proper post-workout muscle recovery, it’s time to discover some foods that will help you in this process. Remembering that the food possibilities are innumerable. This is why it’s important to count on the direction of a professional to have a food plan that fits your goals. In general, take a look at some foods that should be part of your diet.

1. Eggs

The egg is an excellent food for post workout muscle recovery as it is considered one of the most complete sources of protein. That is, it contains all the amino acids needed by the body. Therefore, it stimulates muscle recovery and helps repair tissue damaged during exercise. Other sources of protein that can be ingested post-workout are:

• Low-fat meat;
• Milk and derivatives;
• Legumes;
• Nuts and seeds;
• Protein supplements, such as whey.

2. Oatmeal

Oats are a great source of carbohydrates to replenish post-workout energy and aid in the muscle recovery process. It is also rich in fiber, mineral salts and vitamins. One way to consume oats after training is to combine them with fruits such as papaya, apple or banana. Other carbohydrate-rich foods to consume after your workout are:

• Sweet potato;
• Brown rice, bread and pasta;
• Quinoa

3. Vitamin C

Foods rich in vitamin C help have antioxidant effects to combat oxidative stress caused by strenuous exercise. Furthermore, vitamin C also acts in the synthesis of collagen, an important protein in the structure of connective tissues, including tendons and ligaments. Therefore, foods like strawberries, peppers, broccoli, kale, and citrus fruits — orange, lemon, and kiwi — are great options for keeping your vitamin C levels within the expected range and assisting in the muscle recovery process. Other vitamins also important for maintaining health and muscle recovery are:

• Vitamin E: protects cells from the oxidative effect;
• Vitamin D: adjuvant in the absorption of calcium;
• Vitamin A: improves the immune system;
• Vitamin B: acts in energy metabolism and protein synthesis.

4. Healthy fats

Healthy fats are also important in the post-workout recovery process. They help replenish fat-soluble vitamins – they accumulate in the liver and body fat – and in hormonal regulation. Among the foods rich in healthy fats that can be included in your food routine, we can highlight:

• Avocado: Source of monounsaturated fats and omega-3. They help reduce inflammation and promote muscle recovery.
• Almonds, Nuts and Seeds: They aid in muscle recovery and provide the body with energy.
• Coconut oil: Contains medium chain triglycerides (MCTs), which are rapidly absorbed and can provide a readily available source of energy.
• Peanut Butter or Marzipan: It contains healthy fats and proteins, making it a great addition to your shakes or post-workout snacks.

5. Mineral-rich foods

Finally, it is also important to include foods rich in mineral salts. They play an important role in the metabolic and repair functions of the body. You can eat foods like:

• Banana;
• Spinach;
• Sweet potato;
• Broccoli;
• Seafood.

Remember: good exercise results involve a combination of factors. By combining activity, a balanced diet, and rest, your goals will be more sustainable. Whenever possible, enlist the help of professionals.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.