Foods That Help with Muscle Recovery: No pain, No gain! Working out has great results but also can cause muscle pain. A lot of people make the mistake of thinking that finding a good recovery plan is too complicated. Who has the time?
The most effective way to speed up recover and reduce soreness is with food. You can target multiple systems in the body just to change what you eat or drink. For example, drinking caffeinated coffee can reduce muscle soreness so you can recuperate strength faster after your workout.
Here are foods that help reduce muscle pain so you can resume your training:
Blueberries, tart cherries to reduce DOMS (delayed onset muscle soreness) helping recuperate strength faster.
These dark-colored fruit have potent nutrients to accelerate waste elimination produced during training. Tart cherries have been known to raise melatonin to get better rest. It can help both good sleepers and those suffering from insomnia.
Raspberries, strawberries, blackberries, and plums all have some benefits for sore muscles.
Leafy green veggies improve metabolic processes.
This includes spinach, broccoli, cauliflower, and brussel sprouts. Chard and collards have been found to reduce the insulin response to eradicate free radicals that slow healing.
Eating the right carbs at the right time makes a difference to what you get out of your training. The good news is that you can eat them anytime as there is no bad time. They can lower levels of stress hormone cortisol improving body composition over time. They also support thyroid function and can improve hydration. Carbs require the body to store a lot of water, which is important when you’re training hard and have a high sweat rate.
High-glycemic fruits and veggies are excellent foods to eat post-workout.
If your goal is to replenish muscle glycogen, the energy source of your muscles, high-glycemic fruits and veggies are excellent. Many of these contain an antioxidant that aids in tissue repair. A few suggestions is watermelon, potatoes, squash, sweet potatoes, pineapple, and kiwi.
Faster muscle recovery may as simple as drinking more water.
Water is critical for proper body temperature regulation. Dehydration leads to a drop in blood plasma volume so that energy doesn’t reach muscle cells. The key is to drink frequently throughout the day not just post workout.
Fish, especially cod and salmon are excellent sources of Omega 3 fatty acids.
They improve cellular signaling. Fish oil is a convenient way to have the same effect.
Other food facts
- Almonds are an omega-6 fat source aiding in recuperation of intense exercise. In some trials, performance was improved by boosting energy.
- Fermented food improves digestion and boosts immunity. These include a high-quality yogurt and pickled veggies.
- We know that eggs are a perfect protein source but a little known fact is that eggs can enhance energy production.
- Using cinnamon improves insulin sensitivity for faster tissue repair.
- Tumeric and ginger have powerful anti-inflammatory properties to accelerate recovery.