Best Foods For Muscle Recovery
nutrition plays a fundamental role in ensuring that the work done is truly beneficial for the muscles and the entire body
What are the best foods for muscle recovery? Many believe that eating after the gym thwarts all the efforts made in the gym because it replenishes the calories you just burned. Instead, it is exactly the opposite: in sport, and in physical activity in general, nutrition plays a fundamental role in ensuring that the work done is truly beneficial for the muscles and the entire body.
For this reason, after finishing training in the gym it is good to know what to eat, how many meals to eat and which foods to choose in order to have a more toned and healthy body. Let's see how to increase the results obtained during training.
Eggs are a food rich in proteins, both in the yolk (more fat) and in the egg white, which help stimulate metabolism, promoting weight loss and the formation of muscle mass. Thanks to these properties they are also an excellent remedy to fight bad cholesterol. Eggs are perfect both before and after training.
Walnuts and almonds
The body after physical exertion is subject to various inflammatory mechanisms. To avoid weakening the immune system post-workout, it is helpful to eat walnuts, almonds or other dried fruit, which are a source of monounsaturated fats. However, being fatty proteins, their intake must be kept under control by moderating the daily doses.
Banana is a fruit rich in potassium and with a high intake of minerals, vitamins and carbohydrates. Rich in sugars, it is suitable for athletes who need to quickly replenish the mineral salts lost during exertion and to rebuild damaged muscles.
To recover energy, carbohydrates are absolutely necessary, especially complex ones, rather than refined ones, such as white bread or pasta. Quinoa, despite having nutritional characteristics very similar to those of oats, barley, and others, is not part of the cereals. Instead, it is a pseudo-cereal with high concentrations of complex carbohydrates in addition to starch, proteins, fibers and some mineral salts. Quinoa is, therefore, a perfect food after a workout.
After particularly intense workouts, it is essential to bring a high amount of protein. Proteins from milk, yogurt, eggs and of course meat and fish have been shown to be better sources for protein content. Greek yogurt is an ideal snack after a workout because it is rich in branched amino acids, such as leucine, isoleucine and valine, which stimulate muscle growth and endurance.
Blue fish, as well as salmon, herring, mackerel and sardines, contains omega 3 and is therefore able to regenerate many of the body's cells, keep pressure under control, avoid the formation of cholesterol and be a powerful anti-inflammatory for muscle tissues and more.
Canned tuna is perfect to eat after training, to replenish lean proteins capable of promoting muscle repair. Furthermore, its properties improve tone and muscle mass thanks to the presence of essential and non-essential amino acids, such as lysine. Finally, it also contains iodine, an important nutrient useful for an effective metabolism.