After every workout session, your fiber muscles which you have trained are generally in a difficult state and disarray. There are chances that the muscles are torn up or injured during your training, which needs time for recovery. It happens that the glycogen levels of muscles get depleted and they start breaking down protein, with which they are made up of. Thus, after every workout, trainers should have foods that include specific nutrients for muscle recovery. Here are some such nutrients which you can have for muscle recovery.
Muscle Recovery Nutrients To Include In Diet
1. Starches And High Glycemic Fruits
Starchy vegetables are a must after you are done with your workout. These vegetables are rich in insulin, which help in increasing insulin levels. These vegetables are also rich in antioxidants which help in suppressing muscle inflammation, caused during workouts. High glycemic fruits like watermelon help in moving nutrients rich blood to damaged muscles. Include fresh watermelon, potatoes, pineapples, kiwi and squashes in your diet which will help in quick muscle recovery.
2. Omega-3 Fats
Inflammation is quite common during training sessions, often caused by over-exercising. Include fishes like black cods, herring, sardines and salmon in your diet.Omega 3 fats are about eicosapentaenonic acid (EPA) and docosahexaenoic acid (DHA) which play an important part in anti-inflammatory processes. Fishes like salmon are rich in EPA/DHA fats which help in muscle recovery by improving muscle recovery. Other foods which include ALA chain fats, essential for muscle recovery.
Muscle cramps are often caused after training sessions mainly due to sudden muscle contractions. These contractions are caused by a deficiency in potassium. Potassium is generally lost through dehydration, taking place due to excess sweating.
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Thus, after your workout, you need to have at least 4 grams of potassium in a day.
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Potassium rich foods should be consumed in the form of green leafy vegetables, which are high in potassium. Thus, consuming green leafy vegetables helps in replenishing lost water and potassium help in preventing further muscle recovery.
4. Whey Protein
You might not be lifting weight, but your muscles should be fed for their health after working out. Whey protein is important for maintenance and repair of muscles. Whey proteins contain amino acids which prevent muscle breakdown and help in keep blood glucose level steady. Whey protein also contains cysteine. Cysteine helps in forming glutathione which keeps cells protected from radical damage. Whey protein has to be consumed in the form of shake. One scope is of approximately 30 grams of protein. You can also add healthy fat in the form of coconut oil or raw nut butter for added benefits.
After every training session, glycogen levels in the body are tapped out which causes muscle fatigue and exhaustion. Muscles need to be fed fast digesting carbs immediately to help them recover. Fast digesting carbs in the form of white bread help in increasing insulin levels and replenishes the glycogen stores of the body. The ideal time to have fast digesting carbs is 10 minutes after the completion of your workout.
Sodium works as a muscle recovery fluid, necessary after every workout. Sodium helps in replacing all lost electrolytes from the body due to sweating during training sessions. Electrolytes consumed through sodium, help in retaining body water consumed, preventing dehydration.
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Add sodium to your sports drinks and have this as soon as your workout is done. Sodium can also be added to your favorite fruit juice.