8 Foods That Can Help In Muscle Recovery Posted in: Featured, Food Power – Tags: , , , , , ,

If you’ve just finished an epic workout and you’re in need of some nutrition, these 7 foods will help you recover fast, to help you achieve your goals in the most efficient way possible.

1. Pineapple

Pineapple contains an enzyme called bromelain, these amino acids are what the body uses to digest protein, however they are also excellent for reducing inflammation, therefore providing a significant boost to the body while it’s sore.

Fruit is very high in carbohydrates, which help to restore energy lost in a strenuous workout, while providing you with the necessary nutrition to help fight free radicals.

7 Foods That Can Help In Muscle Recovery

2. Greek yogurt

Not only does Greek yogurt offer twice the amount of protein than a regular yogurt, it will help the replenishment of carbohydrates, plus many nutrients found in dairy foods, like calcium, vitamin B, potassium, and magnesium.

Try mixing Greek yogurt with fruit salad for a nutrient dense and protein packed post-workout snack.

3. Chocolate Milk

If you’re looking for something quick for right after you leave the gym, chocolate milk is the drink of choice, fast digesting and full of carbohydrates. You’ll also benefit from the small amount of caffeine, this allows more oxygen filled blood to circulate around your body, and specifically your muscles.

4. Blueberries and cherries

When soreness is an issue many have found blueberries to be a Godsend, they’re naturally high in antioxidants and can help prevent muscle damage. Recent research suggests that the antioxidants found in blueberries may help protect skeletal muscles, such as your limbs.

Blueberries and cherries also are known for their non-steroidal anti-inflammatory benefits, meaning they are effective like ibuprofen, reducing muscle damage and delayed onset muscle soreness (DOMS).

Research from 2006 from the British Journal of Sports Medicine reported that ‘individuals who drank 12 ounces of a cherry juice blend daily for eight days had less muscle soreness and pain due to damage from exercise’.

5. Mixed Nuts

You may already know that nuts are a fantastic source of omega-3 fatty acid and are very important to our body’s daily function, helping with heart health, however they’re high in many more vitamins and minerals, such as, zinc, potassium and magnesium.

Mixed nuts stop muscle breakdown and increase the anabolic volume of amino acids.

<img src="http://freyaskitchen.com/wp-content/uploads/2015/12/7-Foods-That-Can-Help-In-Muscle-Recovery-300x196.jpg" alt="7 Foods That Can Help In Muscle Recovery" width="300" height="196" class="aligncenter size-medium wp-image-1232" />

6. Ginger

Despite it’s small size ginger’s nutrition profile is pretty darn impressive, it has anti-inflammatory properties to help with any soreness that may come your way. One study found that injecting ginger-extract helped soothe osteoarthritis pain.

7. Lean beef

Due to it’s high creatine level, red meat is hard to beat for a post workout meal. It’s high in B vitamins and contains an average 26 grams per 100 grams, making it essential for anyone looking to preserve, strengthen and build muscle. Beef also contains saturated fat, great for healthy testosterone levels, which can assist your workout by making you lift stronger and run longer!

8. Potato

Carbohydrates are superb for an after workout meal, but there’s high potassium levels in potato which makes it a staple food for most bodybuilders. Potassium will be depleted after a workout as it’s vital to provide muscles with the energy they require. So add some potatoes to your after workout diet and replenish those potassium stores. Alternatively banana is very high in potassium if you’re in a hurry.

So there you have it, 8 Foods That Can Help In Muscle Recovery. If you have any suggestions please share them with us all.

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