Dealing with muscle soreness and aches? Does it take you too long to recover from exercise? In this case, you might consider changing your diet. Certain foods promote muscle growth and repair, restore fluid and electrolytes lost in sweat, and replenish your glycogen stores. This includes hemp seeds, trail mixes, electrolyte drinks, dark leafy greens, berries, bananas, and whey protein. When consumed post workout, they can maximize your gains and speed up recovery.
Bananas
This fruit is rich in potassium and good carbs that promote muscle repair. Potassium helps reduce muscle cramps and restore electrolytes. Manganese, one of the key nutrients in bananas, supports metabolic function and improves your body’s ability to use energy from food. Due to their high carb content, bananas replenish your muscle and liver glycogen stores, leading to faster recovery.
Hemp Seeds
Loaded with protein, essential fatty acids, and antioxidant, hemp seeds reduce inflammation and assist with muscle repair. Intense training causes inflammation in the body, creating muscle micro-tears. Thus, your post-workout meal should include foods with anti-inflammatory properties, such as hemp seeds, salmon, avocado, or raw nuts.
Tuna and Whole Rice
Studies indicate that eating protein and carbs after exercise has a greater impact on recovery than protein or carbs alone. Whole wheat, whole pasta, and brown rice contain complex carbs, which help replenish muscle glycogen stores. Tuna, chicken, salmon, turkey, and fish are packed with protein, helping your body repair damaged tissues.
Leafy Green Vegetables
Collard greens, spinach, kale, Swiss chard and other dark leafy greens are rich in antioxidants, which fight inflammation and support the recovery process. They also contain essential vitamins and minerals, such as iron, magnesium, zinc, calcium, folic acid, and vitamin C. On top of that, these veggies are low in calories and high in fiber. To fully reap their benefits, eat them with fatty fish or other sources of protein and omega-3s.
