If you work out a lot or are into strenuous physical activities daily, you likely experience muscle soreness regularly. For fitness enthusiasts and anyone involved in strenuous daily activities, recovery is crucial in ensuring your body doesn’t break down. A great way to speed up your recovery is by eating foods rich in protein, amino acids, healthy carbs, and omega-3 have immense benefits for sore muscles. If you’re on a fitness journey and need to recover quickly after intense physical activity, consider the following options.
- Fruit juice for muscle recovery
You can pick from four main types of fruit juice if you’re looking to speed up muscle recovery after working out. One is pomegranate juice, which is a rich source of polyphenols. Pomegranate juice contains antioxidants and anti-inflammatory properties, essential in promoting quick muscle recovery.
Watermelon juice is another option worth considering. It’s loaded with nutrients, hydrates the body, and contains the amino acid L-citrulline, which also has antioxidant effects. Watermelon juice can improve blood circulation to the muscles and reduce muscle soreness.
You can also consider some tart cherry juice, which studies have shown, can mitigate delayed-onset muscle soreness while facilitating muscle recovery.
- Muscle recovery supplements
Aside from foods and drinks, you can also consider using muscle recovery supplements. This option is particularly helpful if you don’t have the time to put together the right muscle recovery foods. Most recovery supplements contain anti-inflammatory, pain-reduction properties and performance-enhancing factors. But you may want to speak with your doctor before choosing a supplement.
Some also consider using muscle relaxation and pain reduction medications. However, these can lead to addiction issues and may require getting help. So, it’s best to stick with prescribed supplements or limit yourself to natural foods.
- Nuts and seeds
Most nuts and seeds are rich in omega3 fatty acids, which help to boost bone and joint health and ward off inflammation. They’re also an excellent source of protein, which plays a crucial role in muscle recovery. You can munch on nuts and seeds like hazelnuts, pecans, flax seeds, chia seeds, and walnuts. You can add them to your fruit juices, smoothies, and protein shakes.
- Whole grains and cereals
Believe it or not, some carbs are good for you when it comes to muscle recovery and repair. Whole grain bread and cereals offer quality carbs that fuel your body and reduce the risk of experiencing muscle cramps. Whole grains are also excellent sources of fiber, copper, magnesium, zinc, iron, B vitamins, and protein.
- Fatty fish
Fatty fish such as trout, sardines, and salmon are great sources of the essential nutrients your muscles need to recover after strenuous activity. Their rich protein content is crucial in muscle repair, and they also contain micronutrients that support the process of regenerating muscle cells, especially after working out. Fatty fish is also rich in omega-3 fats that boost muscle growth, prevent inflammation, and reduce delayed-onset muscle soreness.
Eggs are rich in protein, making them excellent for muscle recovery. Adding eggs or eating other protein-rich foods after strenuous activity or workouts can give your body the amino acid it needs to repair worn-out muscles and rebuild muscle tissue. Eggs are also very easy to cook, and you can enjoy them in several ways.