Physical exercise is very positive and everyone should do it for at least half an hour a day to stay healthy. However, when high intensity training is carried out, the body can suffer wear and tear if special care is not taken in muscle recovery.
WHY DOES MUSCLE WASTING OCCUR?
When we exercise, the body undergoes energy waste that needs to be replaced so as not to weaken our muscles and prepare them for the next workout. Therefore, it is important to take into account what to eat after training to recover muscle level and prevent injuries, overloads or breaks.
During exercise, the body uses glucose reserves to obtain the necessary energy and, through sweat, it loses fluids and electrolytes, especially sodium. Likewise, there is an increase in oxidative stress and muscle wasting that must be recovered with food.
To prevent this wear and tear, it is important to replenish glycogen stores through carbohydrate, protein, and fluid intake. The key is to go from wearing down, known as the catabolic process, to building, known as the anabolic process, in order to promote tissue regeneration.
KEY FOODS FOR PROPER MUSCLE RECOVERY AFTER SPORT
As we have pointed out, the essentials after training are liquids, sodium, carbohydrates, proteins, vitamins, minerals and antioxidants. Taking these data into account, we are going to make a post-workout shopping list to keep muscles strong:
- Water. It is not a food as such, but it is essential for correct muscle recovery because it helps blood circulation, necessary to deliver nutrients and oxygen to the muscles for their recovery. Isotonic drinks are also very helpful.
- The egg. It is a source of protein, especially the clear one, and it helps to stop the destruction of proteins that takes place during exercise, which is known as muscle catabolism. In addition, it helps to optimize the formation of new protein.
- Pure chocolate. Yes, you can eat chocolate after exercising, as long as it is more than 90% cocoa and in the right amounts. One way to ingest it if you can’t stand the bitter taste is with a little whole milk.
- blueberries. When exercising, oxidative stress is produced, which ends up leading to cellular aging. To avoid this situation, it is advisable to eat antioxidant foods such as this fruit rich in flavonoids. Likewise, any fruit provides the necessary sugar and antioxidants.
- The banana. It is the fruit of athletes and, therefore, deserves a special mention. It provides a lot of sugar, which favors recovery and offers us minerals such as potassium, which helps prevent cramps.
- Blue fish, such as sardines or natural tuna. Contains omega 3, a powerful anti-inflammatory that promotes muscle recovery. In addition, it has a great protein content. They can be included in a salad, cooked in the oven or on the grill.
- The avocado. It is a natural antioxidant and also has a large amount of vitamins and potassium. It can be incorporated into salads or combined with salmon and even pasta or rice.
- Green tea. The infusions are also important in the muscle recovery process, especially if they contain theine. Also, tea has anti-inflammatory properties and acts as a natural antioxidant.
- Meat. It can be chicken breast, turkey, beef fillet or loin. The ideal thing is to do it grilled or steamed so as not to add calories and it can be accompanied by salad, potato or cooked vegetables.
You have already seen that many everyday foods can help you recover your muscles after a high intensity workout. However, all help is little and you can also use Fisiocrem Muscles and Joints , a food supplement that will help you recover muscle from day to day.
Contains proteins that contribute to the maintenance of bones and muscles under normal conditions. Likewise, the presence of Magnesium is essential for the functioning of the muscles and to reduce tiredness and fatigue. Nothing can with you. For more health related information visit Discover health tips.