Muscle recovery meals this article. Accept All Reject All Show Purposes. Energy-boosting exercises Sci Nutr. Tecovery is meaos for runners of any caliber and what you eat may minimize fatigue and speed up recovery. While there are foods you'll want to eat for muscle recovery, there are other ones you'll want to avoid including:.

Muscle recovery meals -

Get your pasta cooked just right, we like it al dente, of course. Mix the pasta into the sauce and cook for a couple more minutes and serve hot. We like it with fresh ground black pepper and grated cheese. Why it Works: Dave Hahn , who has topped out on Mount Everest 13 times a record for a non-Sherpa , builds up quite an appetite on expeditions.

But the long-time guide has to watch what he eats. Hahn suffers from celiac disease, an inability to digest gluten a protein found in wheat, barley, and rye. Eating anything containing gluten gives him severe stomach distress.

That means bread, pasta, and even beer are out. Instead, Hahn refuels with carbs like beans and rice. One of his favorite post-climb meals?

Chicken chili. The dish has plenty of protein and carbs to regenerate tired climbing muscles, but its namesake ingredient also contains nutrients that help aid recovery.

The Recipe: Gluten-Free Chicken Chili Ingredients 12 oz. of boneless chicken breasts and thighs 1 Tbsp. cooking oil 1 4-oz. cayenne pepper 2 oz. cans of pinto beans, rinsed and drained. Place the cooked chicken in a large pot. Stir in the beans, undrained chile peppers, bell pepper, onion, chicken broth, garlic, cayenne pepper, cumin seeds into mixture in slow cooker.

Cover and cook on low heat for 7 to 8 hours. Why it Works: Four hours on the bike burns about 4, calories in a pound man. To recover properly, those calories need to be replaced, and the fat and rice in this dish—given to us by noted sports nutritionist, Allen Lim —contains calories per serving, going a long way in accomplishing that task.

It works so well, in fact, that it was the recovery meal most commonly requested by the cyclists Lim worked with during the Tour de France.

With that in mind, the fried rice not only fits into the category of healthy and delicious comfort food but it also works as a recovery food for a number of reasons.

First and foremost, it is calorically dense and the first thing we want to do is replace calories. Second the white rice has a high glycemic index which helps to get those calories in fast. Add the garlic and green onions and saute for about one minute.

In a small bowl, beat the eggs and soy sauce vigorously and pour into the hot pan. The pan should be hot enough to cause the eggs to fluff. Stir the eggs to cook them quickly. Add the rice and cooked chicken thighs and fry the mixture for five to six minutes.

Add the peas and corn and cook until the vegetables heat through and are vibrant in color. Why it Works: Most people believe that a recovery meal after a lifting session needs to have a higher protein content because your muscles are so taxed. Not true. The same carbohydrate to protein ratio applies.

Glenn Lyman , a chef and nutritionist whose client list includes NFL Pro Bowl player Steve Smith, recommends low-fat chocolate milk immediately following your workout. Lyman also encourages athletes to take a glutamine supplement an amino acid that helps with protein synthesis from a reputable company like Revolutionary Sports Performance.

According to a study published in the European Journal of Sport Science, chocolate milk has everything you need to properly recover from an intense workout: carbs, proteins, fats, water, and electrolytes.

I-Citrulline is a non-essential amino acid that has been found to relieve post-exercise muscle soreness and improve exercise performance, according to a study published in in the Journal of Sport and Health Science.

Watermelon and watermelon juice is very high in this amino acid, and has been shown to improve recovery when studied as part of post-workout nutrition in athletes. You can find more of her work in HealthCentral, Livestrong, Self, and others.

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Presented by. Aside from its naturally high protein content which is great for promoting muscle recovery and growth, salmon packs a powerful punch with its high levels of omega-3 fatty acids, protein, vitamin B, potassium and selenium.

A systematic review found omega-3 fatty acids may be associated with lower inflammatory biomarkers. As an added bonus, the potassium found in salmon can help replace electrolytes lost during your workout.

Eggs are rich in protein, fatty acids and a range of nutrients such as zinc, selenium and vitamin A, making them a great food for muscle recovery. The amount of protein in eggs generally is about six or seven grams per egg , which is similar to the amount of protein in a cup of yoghurt.

Consuming protein after working out gives your body the amino acids it needs to repair and rebuild muscle tissue. The yolks also offer significant nutritional value, and research has even found eating whole eggs after resistance training leads to better muscle protein responses in the body than egg whites alone.

Whether you have them for breakfast, lunch, dinner, or as a snack — eggs are versatile and easy to cook. When it comes to nutrient-dense foods, spinach is hard to beat! Containing vitamin A, vitamin C, vitamin K1, iron, calcium, potassium and magnesium, spinach ticks a lot of boxes.

Spinach, which is rich in key electrolytes such as potassium and magnesium, is a great food to help your body recover. Spinach is great in savoury breakfast dishes such as omelettes, breakfast wraps or scrambled eggs , as well as many lunch and dinner meals think salads, pasta, bakes, casseroles, soups, stir-fries and risottos , or you can easily blend it into a smoothie , too!

Bananas are a fantastic source of carbohydrates, potassium, vitamin B6, vitamin C, magnesium and fibre. Bananas make a great snack on their own or can be turned into something more hearty. Think smoothies, on porridge or toast, baked into bread or muffins, or topped with some nut butter - yum!

Loads of nut and seed varieties are great sources of omega-3 fatty acids, which work to fight inflammation and improve bone and joint health.

Recipes with turmeric range from curries, soups and rice dishes to juices, breakfasts and smoothie bowls - you can even use it to make golden milk!

Fried foods are also generally low in nutrients and can upset your digestion. Try replenishing your potassium and carbohydrate levels by adding a banana to your smoothie. Milk, nuts, seeds or protein powder will also help repair your fatigued muscles.

Many snack bars contain added sugar, artificial sweeteners and protein powder which can make them difficult to digest or cause inflammation, as well as being low in fibre, vitamins and minerals.

If you love a snack bar, try making your own or look for a bar where you know what the ingredients are. Most sodas, sports drinks and even bottled smoothies have lots of added sugar or artificial sweeteners, so plain water, coconut water or homemade smoothies make better options for hydration and recovery.

Drinking alcohol also dehydrates your body, which can limit or worsen your recovery. Try to stay hydrated each day to ensure you recover well and stay energised.

The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine.

Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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