One of the most effective ways to accelerate muscle recovery is by implementing simple nutritional strategies into your diet.
Nutritional Strategies – Are your fitness goals and training program really complete without adequate nutrients in your diet?
The most effective way to accelerate muscle recovery is by implementing these nutritional strategies into your diet.
Blueberries To Reduce DOMS
Studies have shown that blueberries can reduce the effects of Delayed Onset Muscle Soreness (DOMS) and help regain strength faster (McLeay et al., 2012). This is because dark coloured fruits have powerful antioxidants that accelerate the elimination of waste products produced during training.
They make a great addition to your morning granola and yoghurt!
Salmon and White Fish Promote Muscle Recovery
Another staple food that needs to be incorporated into your diet. Fish is rich in Omega-3, which is essential to support protein synthesis (generation of protein cells) and reduce inflammation.
Not a fan of fish? Try taking fish oil tablets as a substitute.
Eggs Speed Up Tissue Repair
Eggs are an ideal protein source. They have the second highest concentration of leucine after milk, which is an essential amino acid for building muscle.
Eggs can enhance energy production, stimulate protein synthesis and aid in recovery from training. They are rich in antioxidants that limit inflammation.
Yoghurt
A serve of high protein yoghurt (such as Chobani) contains approximately 17g of protein. Along with its protein benefits, yoghurt also offers electrolytes – calcium, potassium and magnesium. These electrolytes are lost during exercise when we sweat.
Yoghurt is rich in probiotics, which has proven to reduce muscle damage and improve muscular recovery in clinical trials (Jager et al., 2015). New research is developing for the link between probiotics, gut health and exercise performance, so its well worth adding yoghurt into your diet!