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We all know that properly fueling our muscles to build them is important. We also find there are certain foods that are going to play a more essential role in the muscle recovery process. These particular foods can help you reduce the duration of soreness you experience and help you recuperate faster than you may have thought possible.
That’s why you will want to discover the following top muscle recovery foods.
Before we get to these foods it’s important to understand that muscles utilize blood glucose and glycogen during moderate to heavy exercise. When glycogen stores are spent, your muscles will become fatigued. Glycogen and glucose are the results of carbohydrate breakdown. In order to replenish these glycogen and glucose stores, you must consume carbohydrates .
Protein is also essential for muscle recovery. It’s used in healing the muscle that has been broken down through moderate to heavy exercise and it promotes muscle growth. I read at UltraCycling, the amount of protein consumed post-workout should be in an amount roughly equivalent to 1/4 your consumption of carbohydrates [2, 3].
It’s also important to understand that after working out hard, you experience a condition called delayed onset muscle soreness (DOMS). This is caused when the body goes through high intensity workouts and tears begin to form in the muscle tissue.
DOMS can be caused by something as simple as lifting more weight than you are used to, or when your body becomes deprived of nutrients and proteins. This is important to remember as you consider the top foods for muscle recovery as they are high in nutrients and protein to help replenish what has been lost.
Top Foods For Muscle Recovery
Nuts are perhaps one of the best foods you can choose for the recovery process. While consuming too many of them can add unnecessary calories, a handful of Brazil nuts, walnuts and almonds can give you a burst of Vitamin E and protein. This will help to strengthen your muscle tissue and get back to training faster .
2. Eggs or Egg Whites
While some people try to avoid them, eggs are another great choice for you. Not only are they extremely high in protein, but they also contain Vitamin D. This helps to boost muscle growth and helps to reduce the soreness that your muscles end up experiencing after a workout. To get the maximum benefit of these eggs, you do need to eat the yolk .
3. Brown Rice & Whole Grain
Whole grains are a food that dieters tend to fear. But when you are lifting weights, the carbohydrates they contain will actually help to fight off fatigue, while they boost the glycogen that you lose when working out .
A variety of fruits will also be important for you to consume and thinks like berries and even cherries are often listed among the top foods for muscle recovery. The reason is that these fruits are high in antioxidants that help to prevent against cell damage, while cherries have the ability to actually heal your body with the anthocyanin they contain. In fact, you will notice people in the gym eating cherries after a workout as they can provide a safer way to reduce pain in the same manner that Ibuprofen does .
As most people are aware, fish contains essential fatty acids that are great for the cardiovascular system. But what you might not know is that they also help to reduce muscle inflammation and that makes them a great choice to eat after a workout .
Very lean muscle-building protein. Chicken and turkey are lean and load your body with protein for muscular repair and development .
7. Grass Fed Beef or Bison
Leaner than traditional beef, these natural alternatives consist of quality protein, with key amino acids more abundantly found in red meat: carnitine, carnosine and creatine, important in both energy metabolism and protein synthesis .
Last but certainly not least, water is is my opinion one of the most important foods for muscle recovery. You need to keep your muscles hydrated in order to maintain and increase protein synthesis .
9. Cruciferous Veggies
Cruciferous veggies are rich in fiber and phytonutrients. Fibers helps your digestion and is considered a prebiotic. The phytonutrients help fight inflammation by inducing adaptive cellular stress response; both of which are critical during and after working out .
As you can see, there are plenty of top foods for muscle recovery to choose from. Just make sure you pay close attention to the fat and calories you’re consuming. By doing that, you can have a healthier choice that helps to boost your muscles and reduces your after workout soreness.
Health by choice, not by chance.