When we choose how and what to eat is we want to gain some muscle mass or when we want to reduce our weight. However, we can do that also when we want to speed up our tired muscle recovery. In this article we choose to present you few products that will help you to speed up your muscle recovery after hard training regardless of when you exercise in the morning, in the afternoon or in the evening.
Muscle recovery foods :
1. Cottage cheese
In the first place is cottage cheese. This dairy product contains two proteins, casein and whey. Whey protein is fast decomposing protein. While, casein is slowly decomposing protein. Those two proteins make this product perfect for your sore muscles. They are recovering even when you are sleeping.
You can choose to eat only cottage cheese or you can mix it with different kinds of food.
2. Nut products and seeds
Nuts products and seeds provide you with protein for muscle synthesis and mass.
They have omega 3 fatty acids, which are helping you with inflammation.
They also contain electrolytes for proper hydration and zinc for stronger immunity.
This type of food is perfect for vegans and vegetarians.
Turmeric has antioxidant called curcumin who helps you with inflammation after hard training.
Spinach belongs in that kind of “super food”. He is powerful source of antioxidants, which help us to protect from serious heart diseases and cancer.
He also contains magnesium.
Salmon contains omega 3 fatty acids, which protect us from inflammation. He has also high quality protein, which is the key for building muscle mass.
For optimal results try to eat latest 45 minutes after training.
6. Sweet potatoes
Sweet potatoes are very good source of carbohydrates and help us to refill glycogen reserves who are spent after high intensity training.
They are also good sources of beta carotene and vitamin C.
7. Green tea
Green tea contains a big amount of antioxidants, which made him ideal drink for before and after training.
Also, help us to stay hydrated.
Cocoa also contains high amount of antioxidants, magnesium and B vitamins who helps us to reduce the stress in our body, caused by intense training.
This antioxidant is called flavanols and they are capable to increase production of nitrous oxide in our body, causing our blood vessels to relax and open.