People, after working out often suffer from a lack of energy and protein, dehydration and exhausted muscles. Recovery foods and drinks can help you regain your energy, rehydrate and repair your muscles. But do you know which foods and drinks are best for recovery from vigorous exercises. This article is going to answer this question.
Water is very important to our body since it makes sure that we are hydrated and can maintain our energy. A lack of water water before, during or after exercise can lead to fatigue, cramps and dizziness, lengthening the recovery time. So ensure that you drink 7-10 ounces of water every 10-20 minutes, which can be increased if you work out with more strenuous exercises and sweat more.
2. Blue berries
This kind of fruits is rich in antioxidants, helping you avoid the free radical damage to your muscles which can be caused by hard exercise. Blue berries are also believed to accelerate muscle recovery after workout.
3. Tart cherries
Lifting and putting down heavy objects can cause considerable stress on body muscles, which can results in inflammation. It is recommended that you consume a glass of tart cherry juice before and after a workout. It is also reported that muscle aches and inflammation can be considerably reduced with tart cherry juice.
The flesh in coconut is rich in manganese, a mineral which motivates enzymes to transform protein into energy to compensate for the energy loss during workout.
It is no surprise that many athletes eat bananas before and after joining a race. This kind of fruit is rich in magnesium and potassium and a perfect recovery food when eaten with peanut butter.
6. Kidney beans
Kidney beans are packed with vitamins, minerals and protein, which are necessary for workout recovery. This kind of food is also naturally low in fat.
7. Potassium-loaded foods
Muscle cramps, an annoying symptom of a deficiency in micronutrients like potassium, can affect several muscles, especially after exercise when much potassium can be lost due to excessive sweating and dehydration. You should take 4.7 grams of potassium a day, which can be easily found in foods rich in protein and leafy greens.
8. Protein-rich foods
Protein helps repair muscle fibers from damage caused by workout, motivate muscles’ adaptation to workout and regain the lost energy. You should consume 1.25-1.5 grams of protein for one pound of body weight.
Salmon is loaded with fish oil, also known as omega-3 fatty acids, which is comprised of eicosapentaenonic acid (EPA) and docosahexaenoic acid (DHA). These two types of acids help reduce muscle inflammation.
10. Easy-to-digest carbs
After working out, you may suffer from a deficiency in glycogen. Easy-to-digest carbs consumption will lead to an increase in insulin and glycogen. You can take easy-to-digest carbs from any type of white starch or fruit 10-15 minutesafter working out.
Above are 10 best foods which are highly recommended to recover from workout. You should also consult your doctor for advice and always listen to your body to realize any irregular symptoms.