7 foods to restore muscle after a hard workout

7 foods to restore muscle after a hard workout

All exercises, especially strenuous exercises, can expose the body to stress. Therefore, during exercise, various muscles tend to get tired. To deal with it, you must consume these 7 foods to restore muscle.

The importance of rest and recovery after exercise

By resting, you give your body time to repair. But many people get upset when they miss a day of exercise. However, knowing the different benefits of rest and foods for recovery can help relieve this guilt.

For example, physical recovery, regrowth, and muscle strengthening require rest. By getting enough rest, you can avoid injuries and muscle fatigue. In addition, it will raise your performance. However, a nutritious muscle rehab diet can help give your body the energy it needs. Foods are essential because they make it easier for the body to absorb nutrients quickly, which in turn speeds up the healing process.

Health Shoots spoke to Divya Gopal, Consultant – Dietitian/Dietitian, Maternity Hospital, Panachankari, Bengaluru, to find out the best foods for muscle recovery.

Consume these foods to avoid muscle pain. Image courtesy: Shutterstock

Divya says, “Feeling sore muscles is common for people who do exercises or strenuous physical activities like running, cycling, lifting weights, etc. Physical training comes with its own drawbacks, which can be uncomfortable and can affect your daily activities. Fortunately. There are many ways to ensure your muscles are healthy and strategies to reduce exercise-induced muscle damage. A healthy diet is one solution!”

Add these 7 foods to your diet for quick muscle recovery:

1. watermelon

Watermelon is hydrating, delicious, and full of nutrients. They are loaded with the amino acid L-citrulline which is the building block of proteins. It will have an antioxidant effect on your body and will increase the production of nitric oxide in your body, which is known to improve muscle circulation and cellular energy.

2. Fatty fish

Fatty fish like salmon, sardines, and trout are packed with essential nutrients that will help you recover quickly. It also contains omega-3 fats, which may help your body fight infections, and in promoting muscle growth.

3. Pomegranate

Eating pomegranate or drinking pomegranate juice has a positive effect on your health as it is a rich source of polyphenols, which are plant compounds that have anti-inflammatory properties.

Foods for muscle recovery
Pomegranate is great to eat. Image courtesy: Shutterstock

4 eggs

Eggs should be the most popular food item among health-conscious people. These are loaded with protein and nutrients – the dense egg yolk provides vitamins, minerals and fatty acids to your body. Adding eggs to your daily diet will improve the health of your muscles.

5. Dairy products

If you want to be fit, you cannot exclude dairy products from your daily diet. Milk and dairy products like yogurt, cheese and yoghurt are good for your health because they are rich in protein and provide your body with essential nutrients for muscle growth and repair.

6. Dall, lentils and pulses

The pantry of essential nutrients like dal, lentils and legumes, which are available in every Indian household, can aid in the overall recovery of the muscles as they are loaded with a high amount of protein and fibre.

Foods for muscle recovery
A balanced meal is the key to good health. Image courtesy: Shutterstock

7. Vitamin D

Both the risk of falls and near weakness are enhanced by low levels of vitamin D. Therefore, vitamin D is essential for maintaining healthy muscle function. It has also been found to help muscles recover more quickly after strenuous exercise and may stop exercise-induced muscle damage. Therefore, eat salmon, yogurt, milk, cheese, oats, tofu, egg yolks and other foods rich in vitamin D.

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