7 foods for muscle recovery after a strenuous workout


All workouts, especially strenuous ones, can put the body under stress. Therefore, as you exercise, different muscles tend to become fatigued. To deal with it, you must consume these 7 foods for muscle recovery.

Importance of rest and recovery after a workout

By resting, you give your body time to repair. But a lot of people feel bad when they skip a day of exercising. However, knowing the various advantages that rest and foods for recovery have can help ease this guilt.

For instance, physical recovery, regrowth, and strengthening of muscles require rest. By getting adequate rest, you can avoid injuries and muscular fatigue. Additionally, it will raise your performance. A nutritious diet for muscle rehabilitation, however, can assist in giving your body the energy it requires. Foods are crucial because they facilitate quick nutrient absorption by the body, which in turn speeds up the healing process.

Health Shots spoke to Divya Gopal, Consultant – Dietitian/Nutritionist, Motherhood Hospital, Banashankari, Bengaluru, to find out the best foods for muscle recovery.

foods for muscle recovery
Consume these foods to avoid muscle pain. Image courtesy: Shutterstock

Divya says, “Experiencing muscle soreness is common for people who are into workouts or strenuous physical activities like running, biking, weightlifting, etc. Physical training does come with its own drawbacks, which can be uncomfortable and can affect your day to day activities. Fortunately, there are many ways to ensure your muscle health and strategies to minimize exercise induced muscle damage. A healthy diet is one solution!”

Add these 7 foods to your diet for speedy muscle recovery:

1. Watermelon

Watermelons are hydrating, tasty, and loaded with nutrients. They are loaded with the amino acid L-citrulline which is the building block for proteins. It will have an antioxidant effect on your body and will increase the production of nitric oxide in your body, which is known to improve blood circulation to muscles and cellular energy.

2. Fatty fish

Fatty fish like salmon, sardines, and trout are loaded with essential nutrients that will help you with speedy muscle recovery. It also contains omega-3 fats, which may help your body in fighting inflammation, and in boosting muscle growth.

3. Pomegranates

Eating pomegranates or drinking pomegranate juice has a positive impact on your health as it is a rich source of polyphenols, which are plant compounds that have anti-inflammatory properties.

foods for muscle recovery
Pomegranate is great to eat. Image courtesy: Shutterstock

4. Eggs

Eggs have to be the most popular food item among health-conscious people. These is loaded with protein and its nutrients- dense yolk provides vitamins, minerals, and fatty acids to your body. Adding eggs to your daily diet will improve your muscle health.

5. Dairy products

If you want to be fit, you can’t exclude dairy products from your daily diet. Milk and milk-made products like yogurt, cottage cheese, and curd are good for your health as they are high in protein and provide your body with essential nutrients for muscle growth and repair.

6. Dal, lentils, and pulses

A storehouse of essential nutrients such as dal, lentils, and pulses, which are available in every Indian household, can help in the overall recovery of muscles as they are loaded with a high amount of protein and fiber.

foods for muscle recovery
A well-balanced meal is the key to good health. Image courtesy: Shutterstock

7. Vitamin D

Fall risk and proximal weakness are both enhanced by low vitamin D levels. Therefore, vitamin D is crucial for maintaining healthy muscle function. It has also been found to help muscles recover more quickly after strenuous exercise and may even stop exercise-induced muscle damage. So, eat salmon, yoghurt, milk, cheese, oats, tofu, egg yolks, and other foods rich in vitamin D.



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