There is no point in training well, doing good cardio and, when you get home, eating the wrong food, consuming high amounts of sugar and extremely fatty foods. There are foods that help with muscle recovery to replenish the energy needed for the next day’s workout.
Thinking about helping you, Dream Fitness prepared a post talking about the main foods that contribute to muscle recovery after a workout, regardless of where it was done.
Check out all the details below!
1. Lean meats
Starting with lean meat, which is a great source of protein, and some cuts such as topside, sirloin, flank and filet mignon can be an option in your diet.
It is important to pay attention to certain cuts that, because they have a high amount of protein, can also be accompanied by a high fat content. Some of these meats are ribs, sirloin, rump heart, chuck and picanha.
These meats should also be avoided by those looking for foods to gain muscle mass .
2. Eggs
Egg whites are an excellent source of protein, which also contains a good source of albumin. Eggs are a delicacy that contains iron and B vitamins, which means that they improve the transport of nutrients in your body and oxygenation.
This way, your muscles receive all the necessary nutrients after training and, consequently, recover well.
3. Milk, yogurt and dairy products
If you are thinking about the reasons to start physical activities at home , a good advantage is to consume foods such as milk, yogurt and other dairy products.
These are foods that help your muscles regenerate after running on the treadmill or doing some type of physical exercise. Oh, and they’re also a great way to rehydrate!
4. Legumes
How can we not mention legumes when we have a list of foods that help with muscle recovery? One of the most versatile food groups for you to include in your diet.
Items such as lentils, soybeans, chickpeas, peanuts and beans are great sources of protein and fiber , helping with muscle recovery after a workout done in the best possible way. Legumes can also help improve blood sugar and cholesterol levels, bringing a feeling of fullness.
5. Oilseeds
Oilseeds are nuts that are a good source of good fat, as well as omega 3, vitamins and minerals, which are all necessary for good muscle recovery.
This type of nut, such as Brazil nuts, pistachios and hazelnuts, in addition to helping with recovery, also improves the brain’s cognitive function.
Are you thinking about your diet? To help you find a better way to eat, check out our post on mindful eating , which talks about raising awareness about a balanced diet and the right foods.
6. Avocado
A fruit that increases the amount of energy in the body and antioxidants in your body, avocado is rich in vitamin E, which helps improve your muscle recovery right after training, in addition to helping with strength. It is a food that can be consumed in different ways, such as in salads or in smoothies, before or after your workout!
7. Beetroot
The purple color of beets is no coincidence, as this natural pigment, called betacyanin, has a strong anti-inflammatory and antioxidant effect. Therefore, beets are an excellent food that helps with muscle recovery, whether during any type of exercise: light or heavy.
It is a delicacy that can easily be included in a healthy diet for your daily life, making your habit of eating the right items even better.
8. Flaxseed
Last but not least, we have flaxseed which also has anti-inflammatory effects and helps reduce muscle fatigue.
Flaxseed is a food that can be consumed throughout your day and goes very well when combined with fruits, juices, salads and even yogurt. If you are thinking about what to eat after training , this is a great option that cannot be missing from your menu!
Besides food, what speeds up muscle recovery?
After food, supplementation is the best way to speed up muscle recovery. There are specific supplements for post-workout, such as Whey Protein, BCAA, creatine and glutamine.
All of these supplements provide the nutrients your body needs to recover, as well as preventing the loss of muscle mass.
In addition, resting between workouts can also help with muscle recovery, as well as gaining lean muscle mass. And we can’t forget about stretching (before and after training) and even practices like yoga can help in this process.
These are some of the foods that help with muscle recovery, but it is important that you ask for and have guidance from a nutritionist, who can closely assess all your protein intake and supplementation needs, ensuring that you achieve all your goals with physical activity.
We hope this article was helpful and that you continue to enjoy visiting our blog to read more content about healthy eating, training, supplementation and healthy living!
