For individuals that spend countless hours in the gym, putting in a great amount of effort to improve on their physical health and appearance, it is important to know that nutrition plays an important role in muscle recovery.
What Happens to Your Body When You Exercise?
The food we eat replaces the nutrients we use during a workout session.
When we exercise, our muscles are able to function adequately by using up their glycogen stores as fuel. If our workout goes on for longer than the amount of glycogen we have stored, our muscles may start breaking down their protein components to sustain their function, therefore injuring themselves.
Therefore, consuming the appropriate nutrients ensures that our muscles recover and restore their depleted reserves. Moreover, consuming the right type of food also ensures that our muscles recover faster and do not experience soreness after.
Rebuilding Muscles and Helping Them Heal
When the protein in our muscles have broken down during a workout, they need to be replenished. Therefore, to rebuild the protein and to prevent delayed onset muscle soreness, we need to consume foods that are high in proteins. Some examples of such food include:
1. Salmon
It is packed to the brim with all the nutrients our bodies need right after a workout. In fact, some studies have shown that salmon helps decrease inflammation and reduce muscle soreness.
2. Eggs
Composed of protein, they make an ideal snack to help aid muscle recovery
Scientifically, studies have shown that consuming about 30 grams of protein after a workout enables the body to recover well.
The glycogen that our muscles use help to fuel our workout when we first start and how fast our body runs out of its reserves of glycogen depends on how hard you are hitting it at the gym! To encourage protein synthesis in the body, it is recommended that we consume carbohydrates and some examples include:
3. Bananas
They are loaded with enough carbohydrates that will increase insulin levels in our body enough to start helping the muscles recover.
4. Sweet potatoes
The carbohydrate content present in sweet potatoes also ensures that your body’s immune system is well taken care of following a workout.
Apart from proteins and carbohydrates, here are some more things that will aid muscle recovery and make you feel much better from the inside out following an intense workout at the gym.
5. Drinking water
Keeping yourself hydrated is vital during and after exercising. This prevents dizziness, fatigue, nausea and a whole host of other discomforts.
6. Tart cherries
Some studies have shown that consuming tart cherry juice right after a workout will help to decrease muscle inflammation.
7. Berries
These are loaded with antioxidants, vitamins A, C and E as well as natural sugars and they help to promote a general sense of strength and wellbeing.
However, while the above items have been recommended in this list, don’t forget to pay attention to your body and listen to what it tells you.
We may all have different nutritional requirements that are unique to our individual bodies and before your embark on any new nutritional plan it is best to consult with your doctor.
