{"id":33585,"date":"2021-07-25T15:37:19","date_gmt":"2021-07-25T13:37:19","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=33585"},"modified":"2023-06-13T07:15:15","modified_gmt":"2023-06-13T05:15:15","slug":"best-foods-for-muscle-recovery","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/en\/best-foods-for-muscle-recovery\/","title":{"rendered":"Best foods for muscle recovery"},"content":{"rendered":"<p>Knowing which are the <strong>best foods for muscle recovery<\/strong> 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.<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Index<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Contents\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/travesiapirenaica.com\/en\/best-foods-for-muscle-recovery\/#Alimentos_para_la_recuperacion_muscular\" >Food for muscle recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/travesiapirenaica.com\/en\/best-foods-for-muscle-recovery\/#%C2%BFPor_que_es_necesaria_la_recuperacion_muscular\" >Why is muscle recovery necessary?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/travesiapirenaica.com\/en\/best-foods-for-muscle-recovery\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alimentos_para_la_recuperacion_muscular\"><\/span>Food for muscle recovery<span class=\"ez-toc-section-end\"><\/span><\/h2><p>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 <strong>recommended foods for muscle recovery.<\/strong><\/p><h3 class=\"wp-block-heading\">Banana<\/h3><p>Bananas are a suitable option for those who wish to<strong> tone your muscles,<\/strong> 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.<\/p><p>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.<\/p><h3 class=\"wp-block-heading\">Egg<\/h3><p>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 <strong>protein<\/strong> of high biological value.<\/p><p>It must be considered that protein is fundamental to the<strong> muscle mass<\/strong> and which, moreover, is lost over the years. That is why protein intake is so important for sportsmen and women who want to <strong>muscle building<\/strong>but also for older people and, above all, women. Protein should not only be indispensable after exercise, but should be included in every meal.<\/p><h3 class=\"wp-block-heading\">Yoghurt<\/h3><p>Yoghurt is one of the foods with a high amount of protein, but in addition to this, it will also supply you with <strong>probiotics<\/strong> and calcium. They are best consumed with carbohydrates, such as oat flakes.<\/p><p>This results in a food that is ideal for the <strong>recovery after training<\/strong>. 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.<\/p><p>However, not all yoghurts are good and not all yoghurts provide the same benefits. It is recommended to consume the <strong>yoghurts with no added sugars<\/strong> 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<strong> whole natural yoghurt.<\/strong><\/p><h3 class=\"wp-block-heading\">Meat<\/h3><p>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.<\/p><h3 class=\"wp-block-heading\">Legumes<\/h3><p>Pulses provide both <strong>carbohydrates<\/strong> 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.<\/p><p>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 <strong>refined products<\/strong>.<\/p><h3 class=\"wp-block-heading\">Blue fish<\/h3><p>These include sardines or natural tuna. Oily fish contains<strong> omega-3,<\/strong> a powerful anti-inflammatory that promotes the <strong>muscle recovery<\/strong>. They also have a high protein content. They can be added to salads and prepared in the oven or grilled.<\/p><h3 class=\"wp-block-heading\">Avocado<\/h3><p>Avocado is a <strong>natural antioxidant<\/strong> 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.<\/p><h3 class=\"wp-block-heading\">Green tea<\/h3><p>Herbal teas are also very important in the muscle recovery process, especially if they contain theine. Similarly, green tea has<strong> anti-inflammatory properties<\/strong> and can be used as a natural antioxidant.<\/p><h3 class=\"wp-block-heading\">Water<\/h3><p>Although it is not a food as such, water is essential for proper muscle recovery because it promotes muscle recovery. <strong>blood circulation<\/strong>The nutrients and oxygen needed to deliver the nutrients and oxygen required for recovery to the muscles. Also of considerable help are the <strong>isotonic drinks<\/strong>.<\/p><h3 class=\"wp-block-heading\">Pure chocolate<\/h3><p>It is possible to ingest <strong>pure chocolate <\/strong>after exercise<strong>,<\/strong> 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.<\/p><h3 class=\"wp-block-heading\">Blueberries<\/h3><p>When you exercise you produce <strong>oxidative stress<\/strong>which ultimately results in cellular ageing. To minimise this situation, it is advisable to consume antioxidant foods such as blueberries, which are rich in<strong> flavonoids.<\/strong> Similarly, any fruit provides the required sugar and antioxidants.<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%C2%BFPor_que_es_necesaria_la_recuperacion_muscular\"><\/span>Why is muscle recovery necessary?<span class=\"ez-toc-section-end\"><\/span><\/h2><p>During exercise, the body makes use of the <strong>glucose stores<\/strong> 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.<\/p><p>To avoid this wear and tear, it is important to replenish glycogen stores by consuming <strong>carbohydrates<\/strong>proteins and liquids. The main idea is to move away from wasting, also called <strong>catabolic process<\/strong>to construction, known as <strong>anabolic process<\/strong>in order to achieve tissue regeneration.<\/p><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Through this series of <strong>best foods for muscle recovery,<\/strong> 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.<\/p>","protected":false},"excerpt":{"rendered":"Knowing which are the best foods for muscle recovery will help you in your recovery....","protected":false},"author":954,"featured_media":33606,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","episode_type":"audio","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2951],"tags":[],"series":[],"class_list":["post-33585","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacion-tecnica"],"episode_featured_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/07\/mejores-alimentos-para-recuperacion-muscular-e1658782155655.jpg","episode_player_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2017\/12\/Caratula-Podcast-Maldita-Montana_1500x1500_72pp-p_.jpg","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/travesiapirenaica.com\/en\/feed\/podcast\/maldita-montana","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"fy6HSBz8bu\"><a href=\"https:\/\/travesiapirenaica.com\/en\/best-foods-for-muscle-recovery\/\">Mejores alimentos para recuperaci\u00f3n muscular<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/travesiapirenaica.com\/en\/best-foods-for-muscle-recovery\/embed\/#?secret=fy6HSBz8bu\" width=\"500\" height=\"350\" title=\"&#8220;Mejores alimentos para recuperaci\u00f3n muscular&#8221; &#8212; Traves\u00eda.\" data-secret=\"fy6HSBz8bu\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! 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