Best foods for muscle recovery

Knowing which are the best foods for muscle recovery will help you to prevent injuries, tears or overloads. This is because when you exercise, your body goes through a process of energy expenditure that must be replenished so that your muscles do not weaken and are prepared for the next workout.

Food for muscle recovery

As mentioned above, the elements needed after training are fluids, sodium, carbohydrates, proteins, vitamins, minerals and antioxidants. With these considerations in mind, the following are mentioned below recommended foods for muscle recovery.

Banana

Bananas are a suitable option for those who wish to tone your muscles, as it combines different varieties of carbohydrates. The carbohydrate ratio of bananas is higher than that of other fruits. It is also an excellent choice both before and after exercise.

It is known as the fruit of sportsmen and women and, for this reason, it occupies a special place. It provides a lot of sugar, which facilitates recovery and gives you minerals such as potassium, which is useful to avoid cramps.

Egg

After exercise, it is not only necessary to replace the carbohydrates that have been consumed, but also to consume protein. Eggs, especially egg whites, are the best source of protein. Eggs are very versatile products, with an adjusted calorie level, economical and with a great contribution of protein of high biological value.

It must be considered that protein is fundamental to the muscle mass and which, moreover, is lost over the years. That is why protein intake is so important for sportsmen and women who want to muscle buildingbut also for older people and, above all, women. Protein should not only be indispensable after exercise, but should be included in every meal.

Yoghurt

Yoghurt is one of the foods with a high amount of protein, but in addition to this, it will also supply you with probiotics and calcium. They are best consumed with carbohydrates, such as oat flakes.

This results in a food that is ideal for the recovery after training. Yoghurts are a source of animal protein, which is better assimilated by the body than vegetable protein, which adds another point for it to be considered in a post-workout diet.

However, not all yoghurts are good and not all yoghurts provide the same benefits. It is recommended to consume the yoghurts with no added sugars and wholemeal. Sugary ones are not recommended because of the large amount of sugar they contain, which should be avoided, and skimmed ones may not satiate you and you may end up overeating. The best option will always be whole natural yoghurt.

Meat

The meat can be chicken breast, turkey breast, beef fillet or tenderloin. Ideally, the meat should be grilled or steamed so as not to add extra calories and can be accompanied by a salad, potato or cooked vegetables.

Legumes

Pulses provide both carbohydrates as proteins, which makes them a very complete food to be consumed after exercise. Perhaps the drawback with them is the way they are eaten, as they are traditionally incorporated into spoon dishes and are not usually eaten as a snack.

A simple, effective solution, which has been gaining many followers in recent years, is to cook them in the form of hummus, a kind of puree. In this way it is possible to consume them in a convenient and delicious way. This is a very effective nutritional dish which, in addition, will satiate you and prevent you from having to eat refined products.

Blue fish

These include sardines or natural tuna. Oily fish contains omega-3, a powerful anti-inflammatory that promotes the muscle recovery. They also have a high protein content. They can be added to salads and prepared in the oven or grilled.

Avocado

Avocado is a natural antioxidant and is also very rich in vitamins and potassium. It can be added to salads or served in combination with salmon and even pasta or rice.

Green tea

Herbal teas are also very important in the muscle recovery process, especially if they contain theine. Similarly, green tea has anti-inflammatory properties and can be used as a natural antioxidant.

Water

Although it is not a food as such, water is essential for proper muscle recovery because it promotes muscle recovery. blood circulationThe nutrients and oxygen needed to deliver the nutrients and oxygen required for recovery to the muscles. Also of considerable help are the isotonic drinks.

Pure chocolate

It is possible to ingest pure chocolate after exercise, as long as it contains more than 90% cocoa and in the right quantities. One way to consume it if you cannot tolerate its bitter taste is with a little whole milk.

Blueberries

When you exercise you produce oxidative stresswhich ultimately results in cellular ageing. To minimise this situation, it is advisable to consume antioxidant foods such as blueberries, which are rich in flavonoids. Similarly, any fruit provides the required sugar and antioxidants.

Why is muscle recovery necessary?

During exercise, the body makes use of the glucose stores in order to obtain the necessary energy and, through sweating, fluids and electrolytes, especially sodium, are lost. Similarly, there is an increase in oxidative stress and muscle wasting that has to be recovered through nutrition.

To avoid this wear and tear, it is important to replenish glycogen stores by consuming carbohydratesproteins and liquids. The main idea is to move away from wasting, also called catabolic processto construction, known as anabolic processin order to achieve tissue regeneration.

Conclusion

Through this series of best foods for muscle recovery, you can draw up your shopping list to be consumed after training. This way, you will avoid weakening your muscles and be ready to face the next workout.