Here are Some Foods that You Should Add in your Diet for Fast Muscle Recovery after Workout

Working out is essential for a healthy lifestyle. Regular physical activity can improve your muscle strength while boosting your endurance. Oxygen and other nutrients are delivered to your tissues through exercise, which helps your cardiovascular system work better. It also lowers your risk of developing type-2 diabetes, high blood pressure, and obesity. When you stress your muscles, you create a microscopic tear in them. These tears make you sore at first, and stronger later by increasing the muscle mass. Consuming the right nutrition post-workout is as important as the pre-workout snack. Doing this helps your body- decrease muscle protein breakdown, increase muscle growth, restore glycogen stores, and improve recovery.

Read on to find out what food items you can incorporate for faster muscle recovery. 

Spinach. 

Spinach is a rich source of magnesium, which boosts your muscle function and regulates the blood pressure. Hence, a faster muscle recovery. This superfood has potent antioxidants that protect against cell damage caused by free radicals. The nitrates present in them strengthens the muscles. You can choose to add it in your salad, or just pulse it in your smoothies post-workout. 

Sweet potatoes. 

The starchy vegetable restores glycogen stores, which gets depleted after an intense workout. They are also a great source of beta carotene and vitamin-C, which is great for eye health and the immune system. When you have them post your workout, you bid soreness a goodbye. Sweet potatoes are also versatile, you can grill them, bake them or just boil and add them to your salad. 

Cherries. 

Tart cherries have anthocyanins, and cyanidin, substances which work to reduce toxins in muscles, soothe inflammation, and promote faster healing. Their juice can reduce oxidative damage from strength training and attenuate muscle soreness. Add them to your smoothies, or just have them as is post-workout for efficient muscle recovery. 

Cottage cheese. 

Cottage cheese is a great source of protein. Hence, it can very well make a great source of muscle recovery post-workout. It is also packed with re-energising carbohydrates, B-vitamins, calcium, phosphorus, and selenium. It will also keep you feeling full while rehydrating your body post an intensive workout. 

Nuts & Seeds. 

Nuts and seeds provide- essential omega-3 fatty acids that help in fighting inflammation, protein for muscle synthesis and growth, electrolytes for adequate hydration, and zinc for boosting immunity. They are also a great source of dietary fibre and make for a perfect post-workout snack. 

Turmeric. 

Turmeric has a compound called curcumin, which fights inflammation in the body. Turmeric also reduces muscle damage and inflammation, while promoting muscle repair, and providing for a higher level of athletic performance. You can have turmeric latte made in almond milk, or have some turmeric tea with ginger. 

Over to you. 

Fuel your body with these post-workout, muscle recovery food items. You can also have coconut oil, cacao nibs, salmon, or soy milk. Your food is the fixing house post that intense workout, for a crack in your body’s foundation requires raw materials to patch things back together and those come from what you eat.