Any kind of physical activity stressing your muscles creates micro-tears in them. These tears cause soreness at first but then help you become stronger by increasing muscle mass. Fortunately, there some foods that can help you diminish the next-day discomfort that you often feel after sweat-dripping, intense workout. However, it is crucial to eat these foods within 3 hours after your workout.
Below you can find 7 awesome foods that you need to eat after the workout to decrease the likelihood of muscle soreness and speed up muscle recovery.
Banana is filled with carbohydrates and potassium. These are two muscle-friendly nutrients that promote fast recovery after a workout. Banana may help replenish carbohydrates that your body burned during training. Carbs also help restore the body’s levels of glycogen. This is an element that helps rebuild damaged muscles and prevents post-workout muscle soreness.
Spinach is one of the most nutrient-dense foods. It is loaded with vitamins and minerals that may fight post-workout inflammation in the muscles. This leafy green strengthens your body against physical and mental stress. Thus, it may speed up recovery after an intensive workout. In addition to all vitamins and minerals, spinach is loaded with proteins. One cup of fresh spinach contains about 5 grams of protein.
You may add spinach to your post-workout meal or prepare a smoothie with this leafy green.
3. Chia seeds
Chia seed contains a lot of nutrients that are essential for post-workout recovery. Chia seeds will provide your organism with iron, calcium, and magnesium, and anti-inflammatory fats. These elements may relieve inflammation that appears after hard training and strengthen your muscles.
You may add some chia seed to greek yogurt or smoothie after a training. If you have some time, then you may cook chia pudding. This is a very delicious dessert that has dozens of health benefits.
4. Taro root
Taro root is a great source of carbohydrates and fiber. Paired with protein-rich foods taro root becomes a perfect post-workout meal. It provides your organism with nutrients that promote fast recovery after intense training. Taro root is also a good source of magnesium. Magnesium beneficially affects all organs in the body including the muscles, kidneys, and heart. This mineral also helps increase your energy.
5. Blueberries or raspberries
Almost all fruits and berries contain antioxidants and may help you relieve muscle pain. However, blueberries or raspberries contain the highest amount of antioxidants. Blueberries or raspberries are a great source of carbohydrates and sirtuins. Sirtuins are a type of protein that regulates the cellular processes in the body. This protein also affects inflammatory pathways in the body, metabolism, and assist in recovery processes in the body.
Oatmeal is a great source of complex carbohydrates. They help refill exhausted muscles and promote muscle growth and recovery along with the protein. In addition to complex carbs and protein, oats also contain nutrients that are crucial for building muscle. Oatmeal contains a big dose of iron and vitamin B3. Iron helps transport oxygen into the muscles and the B-vitamins convert carbohydrates into energy.
7. Green tea
Green tea intake may reduce damage caused by exercises to your muscles. This type of tea is a rich source of antioxidants and polyphenols. They eliminate oxidative damage that happens due to intensive everyday training and may even relieve chronic back pain. Green tea may also prevent the decrease in iron levels. You will be able to recover after workouts faster since green tea has the ability to return blood cells back to their normal state faster.
You may prepare some green tea in advance before the workout and put it in the fridge. It will be a great and healthy refreshing when you get back after your training.