Top Foods for Faster Muscle Recovery

Sore muscles are a given after any intense workout but filling yourself up with pro-recovery foods will help alleviate the pain and time spent recovering. What foods will help me recover faster, you ask? Add these 6 categories of nutrient food to help recover the right way.

Antioxidants:

Foods like blueberries, cherries or coffee all contain antioxidants that help prevent free radical damage to your muscles after a workout.  The antioxidants help control the free radicals, so your body can focus on repair. Studies have shown that tart cherry juice and adding blueberries to your post & pre-workout smoothies can decrease muscle soreness & inflammation and expedite recovery.

Vitamin C & A

Like antioxidants, Vitamin C & Vitamin A aid in your body’s healing process. Vitamin C plays an important role by building new protein for the skin, scar tissue, tendons, ligaments, and blood vessels. It also helps our bodies maintain cartilage and bone tissue and offers protection against free radicals. Foods rich in Vitamin C are citrus fruits, kiwi, peppers and broccoli.

Vitamin A promotes the production of white blood cells in your body. White blood cells help fight off infection and viruses. Foods rich in Vitamin A are carrots, sweet potatoes, spinach, and sunflower seeds.

Zinc

Foods rich in Zinc include chicken, nuts and seeds. Every single tissue in your body contains zinc. Therefore, it becomes very important in the healing process of an injury. Zinc will help your body use the fats and proteins you consume to promote growth and healing of the injured tissue. It will also keep your immune system strong like Vitamin A.

Omega 3-Fatty Acids

Foods rich in Omega 3-Fatty Acids have been shown to reduce inflammation. By reducing the swelling and inflammation you will reduce the pain and promote healing.  This includes salmon, flax seeds, and walnuts.

Potassium

Muscle cramps are more likely to occur when you have a potassium deficiency. Potassium can easily be found in protein-rich foods and leafy greens such as bananas, avocados, fish, and spinach. The recommended amount of potassium per day is 4.7g.

Protein

Protein helps in the repair of workout-induced damage to muscle fibers, supports training, and refuels energy. While its needed daily after any workout, an injury increases your body’s demand for protein. How quickly and how well the injury heals can largely depend on consuming adequate amounts of high quality protein.

The formula of a Promax bar is geared towards a 2:1 carbs to protein ration for energy and recovery. They provide carbs and protein to help proactively protect muscle tissue and provide you with fuel for any workout. Furthermore, a Promax bar will help you repair existing muscle tissue and produce new muscle tissue.

Also, make sure to drink enough water. It keeps us hydrated and if the body isn’t properly hydrated you can suffer muscle cramps, fatigue, and dizziness which ultimately prolongs your recovery time. Being diligent about nourishing your body with nutrient dense food daily will speed up your recovery and healing time.

 

Sources:

https://runnersconnect.net/diet-for-injured-runner/

http://www.muscleandfitness.com/nutrition/meal-plans/7-best-recovery-foods