Protein for faster muscle repair -
Whether you follow a vegetarian, vegan , pescatarian, keto or flexitarian diet there are so many nutritious and tasty foods you can eat to help your muscles repair and recover. Along with drinking plenty of water and eating a good source of protein at every meal, these are some of the best foods to include in your diet to help you get back to the gym faster, reduce muscle soreness when you're not at the gym and help your muscles go from strength to strength.
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.
They also contain carbohydrates, making them a great snack to have before or after your workout! Ricotta is delicious on wholegrain toast or with fresh fruit, and yoghurt paired with fruit or muesli is a match made in heaven.
Starchy vegetables like sweet potatoes, squash and pumpkin are perfect as they are high in complex carbohydrates and contain a range of other important nutrients, including vitamin A and potassium. Whether you prefer them roasted, baked, mashed or even sliced to make toast, sweet potatoes are easy to prepare and delicious in every form.
Watermelon is a refreshing addition to your diet when your muscles are feeling sore and depleted. Thanks to its vitamin C and antioxidant content, watermelon can also help reduce muscle inflammation and support blood circulation and energy levels.
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.
When you eat protein after exercise, it gives your muscles the amino acids necessary to repair and rebuild. And why is this important? Well, repetitive muscle contractions from jumping, running, and other forms of exercise can break down muscle cells and cause damage to the muscles in your arms, legs, and the rest of your body.
Taking in enough protein after exercise helps reverse damage, build muscle, and get you ready for the next tough workout. The longer and more intense the exercise, the more protein is needed to optimise recovery.
Over the course of the day, active individuals should aim to eat about 10—20 per cent of their total daily energy intake from protein or about 50—g, based on a 2,calorie diet.
Athletes may need even more protein and should aim for 1. While protein gets most of the glory when it comes to post-exercise fuel, carbohydrates have a role to play, too. With a blend of carbs and protein, some of my favourite recovery foods include a glass of chocolate milk, the American classic peanut butter and jam sandwich.
Intense or prolonged activity causes an increase in muscle protein breakdown. This is followed by an increase in muscle protein synthesis over the next 24 hours. Ideally, protein should be eaten within 30 minutes of finishing a workout.
Combined with simple carbohydrates i. Miss the minute window? While less effective, fuelling any time after activity is still important and can be beneficial.
From whole foods to supplements and animal- to plant-based proteins, there are many ways to meet your protein needs, and it can be confusing to navigate.
High-quality food sources of protein include dairy, fish, meat, eggs, and soy. Like soy, pea protein is a plant-based protein that has been found to be effective for post-workout recovery and can be used by all athletes — even those who follow a vegan diet.
Just keep in mind, pea protein is an incomplete protein, meaning it delivers fewer essential amino acids, so you may have to eat more for the same recovery impact as whey or soy. With that said, for most people, eating enough calories during the day and including a variety of plant-based foods in the diet can ensure adequate protein and amino acid intake.
By Kimberly Holland on September 9, Share on Pinterest A new study looked at if protein shakes helped people recover after a workout. Getty Images. Flaws in the study. The bottom line. Share this article.
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