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Enhance your workout recovery!Enhancing muscle recovery through nutrition -
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Fuel your training with the best foods for muscle recovery If you're eating to support muscle recovery, you should prioritise high-protein foods as well as nourishing carbohydrates. Cottage cheese or yoghurt If you can eat dairy, cottage cheese and yoghurt are both excellent sources of whey protein known for its role in replenishing muscles quickly post-workout and casein protein a slow-acting protein that allows your muscles to continue recovering even as you sleep.
Watermelon Watermelon is a refreshing addition to your diet when your muscles are feeling sore and depleted. Salmon 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.
Eggs 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.
Spinach When it comes to nutrient-dense foods, spinach is hard to beat! Bananas Bananas are a fantastic source of carbohydrates, potassium, vitamin B6, vitamin C, magnesium and fibre. Nuts and seeds 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.
The star players? Walnuts, chia seeds, flax seeds, almonds, pecans and hazelnuts. Where possible, be mindful of your intake of the following:. Sugary drinks and alcohol 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.
More Blogs nutrition. Leave a comment Newest Oldest. Stay in the loop with the world's largest female fitness community! Kayla Itsines. Various micronutrients—AKA vitamins and minerals—are another important element in restoring balance after tough exercise.
Specifically, your body needs replenishment of electrolytes lost through sweat. These include sodium, potassium, magnesium, and chloride, among others. Need some post-workout food inspiration? When it comes to refueling after a workout, timing matters. Use limited data to select advertising.
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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. By Sarah Garone, NDTR, CNC. Glycogen replenishment and recovery are best accomplished by consuming carbohydrate-rich foods that can be digested and absorbed easily and readily, whether in liquid or solid form.
Some studies suggest that high glycemic index foods are better able to restore glycogen stores and at a faster rate than low glycemic index foods. Examples of carbohydrate-rich foods include fruits, vegetables, grains, beans, and liquid sports drinks.
The quantity of carbohydrates depends largely on the intensity of the exercise, the body weight of the individual, and the duration of the workout. For example, low-intensity exercise like yoga, tai chi, and walking necessitates a normal dietary intake of grams of carbohydrates per kilogram of body weight per day.
High and very high intensity exercise , such as an hour or more of interval training, running, cycling, soccer, basketball, etc. Hydration includes replenishing water as well as electrolytes lost during a workout and doing so as quickly as possible helps the body to recover its cardiovascular, thermoregulatory, and metabolic processes.
For every pound lost during exercise, about ounces of fluid is needed. In addition to plain water, and depending on the intensity and duration of exercise, post-workout recovery may be enhanced by the inclusion of sodium and potassium. Sodium enhances fluid retention and induces thirst.
Potassium replenishment is easy to accomplish by eating whole fruits and vegetables post-workout. Consuming electrolytes before, during, and after workouts can help retain important minerals like sodium, potassium, calcium, and magnesium better than plain water, increasing both recovery and performance.
Post-workout nutrition timing is key to recovery and to initiate the anabolic process of muscle building. As mentioned above, carbohydrate intake should occur as quickly as possible post-workout, not to exceed two hours past cessation of activity.
Protein intake is optimized when consumed within hours of exercise to take advantage of the increase in blood flow and potential increases in growth hormone and testosterone.
Some studies have shown that waiting 2 hours to consume protein post-workout reduces the response of muscle protein synthesis and recommend ingesting protein, especially essential amino acids, almost immediately post-workout, but definitely prior to the 2-hour mark.
This concept of nutrient timing having a succinct window of opportunity has been proposed as a method to optimize muscular adaptations and further promote performance increases. Therefore, the most current recommendation to maximize muscle growth is to consume a dose of 0. The only exception to this recommendation is for those who train in a fasted state where more than 6 hours have passed since consuming protein prior to a workout.
In those cases, the literature recommends immediate dietary protein refueling post-workout. There are many purported uses for supplements to aid in muscle anabolism and anti-catabolism.
A few notable ones are listed below where human research exists, and the potential is moderate to high for their usage in muscle recovery and athletic performance.
Beta-hydroxy-beta-methyl-butyrate HMB prevents protein anabolism, enhances synthesis, increases strength, and may improve body composition.
Creatine monohydrate increases strength and power anaerobic in brief intervals of 6 seconds to 4 minutes. Alpha-ketoglutarate spares glutamine, which in turn spares muscle tissue. Branched-chain amino acids BCAAs increase the availability of valine, leucine, and isoleucine amino acids to be used in various functions, which then spares muscle tissue where it would usually be sourced.
Omega-3 fatty acids are known to reduce inflammation and have been shown to reduce severe delayed-onset-muscle-soreness or DOMS from eccentric strength training. In terms of functional foods to aid in post-workout muscle recovery, foods containing essential amino acids, complex and simple carbohydrates, and aid in hydration support protein anabolism and increase glycogen synthesis.
These include ones previously mentioned, such as whey protein, casein, meat, poultry, fish, dairy products, grains, fruits, vegetables, grains, and beans.
Lab testing is a useful source of information to further individualize athletic protocols and inform fitness decisions using biomarkers known to influence performance and muscle recovery.
Functional medicine uses lab tests to optimize post-workout recovery by looking at areas of nutritional deficiencies, hormone levels, and inflammation markers. Biomarkers of macronutrient deficiencies include glucose, omega-3s, protein, and amino acid status.
Fasting blood glucose levels in athletic individuals should be monitored, especially if symptoms of fatigue or low performance present as hypoglycemia may be a cause. Having adequate nutrition to fuel a workout and optimize performance requires glycogen synthesis and sufficient glycogen stores.
The Fasting Plasma Glucose biomarker test by Access Medical Laboratories is a single biomarker lab test of fasting glucose to assess the risk of carbohydrate metabolism disorders. Omega-3 fatty acid adequacy is important to assess to determine whether an individual is consuming enough of these fatty acids to lessen muscle soreness, improve performance, and enhance neuromuscular function.
Amino acid status provides important information on whether an individual is meeting their protein requirements to sustain their current workout regimen. There is no single biomarker used to assess protein status, but rather a combination of total protein, albumin, globulin, urea nitrogen, nitrogen balance, and amino acid analysis.
The Comprehensive Metabolic Panel by Vibrant America not only provides the above biomarkers but also includes an assessment of kidney and liver health, electrolytes, and blood glucose in blood serum. Other lab tests to consider include those assessing micronutrient status , such as vitamin D as it relates to enhancing performance; magnesium and iron, which affect exercise performance; and zinc and chromium, both of which have roles in supporting protein synthesis and metabolism, amongst other important functions.
The Micronutrient Test by SpectraCell Laboratories assesses 31 vitamins, minerals, and other nutrients to provide information on nutritional deficiencies. There are many other functional lab tests utilized to enhance post-workout recovery, including those assessing hormone levels and inflammation markers.
More about blood testing for athletes can be found here. While general recommendations may suit most of the population, it is important to assess athlete-specific nutrition and consider special populations like children and those of advanced ages.
Recommendations on macronutrients and micronutrients differ for children due to their stage of growth and development, activity level, body weight, and lack of safety information on supplement usage by children.
Individuals of advanced age also have different nutritional needs, and an increase in protein consumption is recommended as muscle mass decreases with age. For women, protein and mineral sufficiency becomes even more important during menopause and post-menopause when estrogen is declining and the risk of osteoporosis rises in response.
For example, total calorie consumption recommendations will differ depending on whether someone needs to maintain, lose, or gain fat mass in addition to muscle mass.
The type of exercise also changes the recommendation. Sports athletes also have different needs as the duration of their training may be longer and more intense and require a higher level of both macro and micronutrients.
Effective post-workout nutrition includes a variety of strategies, starting with an understanding of muscle physiology, macronutrients, micronutrients, timing and dosage of ingesting macronutrients, and proper hydration post-exercise.
Understanding how you respond to exercise, which nutrients you need, and the right quantities of those nutrients can be better determined through functional lab testing completed at regular intervals.
Lab tests give precise information about our bodies and how our choices of exercise and alimentation can greatly influence our physical performance and muscle recovery. Incorporating these strategies into your fitness routines may help lead you to greater performance, less muscle soreness, enhanced muscle recovery and a plan for how to increase lean muscle mass.
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Musccle the Multivitamin for eye health workout plan Enhacing a client takes some Enhancing muscle recovery through nutrition. You must consider their goals, exercise preferences, fitness level, and more. To most nutritioj, this plan is merely a series of exercises designed to help them lose weight or build muscle. What they fail to realize is that they are also laid out in a way to allow for adequate muscle recovery. Workout recovery is arguably as important as the workouts themselves.
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