Tasty Way to Fight Post-Workout Soreness: 5 Foods to Speed Up Muscle Recovery
Lifting weights may be the fun part of the fitness journey, but recovery is just as important for making gains, and eating the right foods after a workout can help you not only recover faster and reduce some muscle soreness. This can help you bulk up or lose weight or both. Nutrition is key to successfully changing your body into the shape you want. And the best post-workout allies on your road to that change will be fish, berries, greens, and eggs.
Our team at Generation Iron is here to break it all down.
5 Best Post-Workout Foods for Speedy Muscle Recovery
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Tart cherries
All berries are exceptionally good for you and can help muscle recovery due to their antioxidant power. They are also low in calories but high in fiber, which makes them a perfect energizing snack. Tart cherries, in particular, are efficient in reducing muscle soreness, according to a study published in the Journal of the International Society of Sports Nutrition.
Eat tart cherries after your evening workout and you’ll be able to cash in on the other benefit they offer. This fruit stimulates the synthesis of melatonin. This means that you’ll be able to sleep and rest better after this treat.
But don’t mix berries with dairy products as the latter might reduce the absorption of antioxidants.
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Eggs
Eggs are one of the best protein foods for building muscle. Therefore, eating them after a workout will speed up tissue recovery (protein is the muscle building macro). This will not only reduce soreness but also help you beef up much faster.
When working out to beef up you’ll need to not only eat protein to grow muscle but also to burn body fat more effectively. Without this, your body won’t become toned and impressive, it’ll just get very big. Eggs, due to their easily digestible proteins, are perfect for both muscle growth and weight loss. To achieve the best results, you’ll need to burn fat and grow muscle fast. This means you should consider switching to an intensive diet plan to lose 10kg in a month because you need to aim for maximum fat loss in minimum time.
Your diet will need to include eggs for breakfast and the post-workout meal. The serving for breakfast will enhance weight loss and help control your appetite.
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Yogurt
Yogurt can be one of the best great post-workout foods because it will give you protein and probiotics. The latter will improve digestion and your immunity. This means they will help reduce inflammation, which is a major cause of muscle aches.
However, you need to know that yogurt is also on the list of foods that don’t deserve their reputation. That’s because the majority of yogurts you see in stores are flavored and contain lots of sugar. Simply put, those add nothing good to your daily nutrition profile.
For a yogurt to benefit your diet, you should eat plain Greek yogurt, which is naturally lower in fat. Note that any kind of yogurt has some sugar. That’s why it’s essential to avoid anything that has more of it added.
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Fish
Salmon is your best friend for a truly health-boosting post-workout meal. Not only is it one of the top protein-rich foods. It also gives you a boost of essential omega 3 fatty acids. Those are effective anti-inflammatory agents that speed up recovery and boost your wellbeing in general.
Other types of fish that will be just as good are tuna, cod, and mackerel. You can also consider taking fish oil supplements if eating fish regularly isn’t an option for you.
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Leafy greens
Leafy greens are among the healthiest foods on the planet. They improve cognitive abilities, heart health, and help you lose weight. They also speed up recovery by helping your body fight inflammation. This results in less soreness and more benefits from your workout overall.
Leafy greens also have the amazing property of reducing the levels of stress hormone cortisol. This is a huge boost to your health on many levels and reduces the strain that an intense workout can have on the body.
A Great Recovery Supplement
Carnivor is a 100% beef protein isolate that is fast digesting and great tasting for an effective non-dairy protein supplement.
While diet is great for recovery, having a good supplement to go alongside that and accelerate the process is key. That being said, MuscleMeds Carnivor is a top choice. It contains:
- 23g of hydrolyzed beef protein that is fast digesting and easy on your stomach
- Non-dairy to avoid dairy and unpleasant side effects such as an upset stomach
- Great flavors
Wrap Up
Overall, what you eat will largely determine how your body recovers from lifting. What are your favorite foods for recovery?
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I’m Agatha Singer, a work-from-home mom of two little nuggets. My interests range from the latest business management trends to healthy living and adventurous traveling. I always stay open to new ideas and expertise to make my writings handy and captivating for you.
