Everyone has experienced sore muscles or a muscle strain/pull. Even though there are many things you can do to help, such as stretching, foam rolling, etc., you can also eat certain foods to help regenerate the muscle tissues that are damaged. Staying hydrated and consuming certain vitamins and minerals will help you and your muscles get back on track. Check out some of the foods below so you can incorporate them into your routine!
Cottage cheese is an amazing source of whey protein and casein protein. These proteins are essential for your muscles to regenerate, and whey protein is excellent for faster effects in muscle building. These nutrition facts make cottage cheese an amazing snack, and it is best for pre and post-workout sessions. You can have it with your toast or with fresh fruit.
Your body needs some carbs after your workout sessions to rebuild your body’s glycogen content which depletes during exercise. Sweet potatoes are also rich in potassium and Vitamin A. You can roast them, bake them or even slice them and make a toast, as sweet potatoes are delicious in every form.
When your muscles are overly sore, they need water. Adding watermelon to your diet can keep you hydrated and boost your muscles as well. Watermelon contains 90% water and is rich in potassium, vitamin C, vitamin A, and magnesium. Its richness in vitamin C content can also help in reducing muscle inflammation.
Salmon is rich in proteins, omega-3-fatty acids, vitamin B, potassium, and selenium. According to studies, omega-3-fatty acids can help reduce inflammation in the muscles, and potassium can help you replace electrolytes lost during the workout.
Eggs are the best source of protein. Consuming eggs after workouts can help you rebuild and regenerate your muscle tissues after a heavy workout. You can have eggs in the morning or for lunch or dinner; they are the best and will keep you healthy and active.
Spinach is rich in iron, calcium, potassium, magnesium, vitamin A, vitamin C, and vitamin K1. Exercising and sweating can make your body dehydrated. Spinach contains potassium and magnesium that work as electrolytes in your body and work well to help you recover from your body. Add spinach to your breakfast, lunch, or dinner, or try it in your smoothies.
Bananas are a rich source of potassium, carbohydrates, vitamin C, vitamin B6, magnesium, and fiber. Bananas provide a quick source of energy, and you can have them during your workout sessions. Having bananas can also reduce soreness and muscle cramps. You can have bananas any time of the day, and you can also make a quick smoothie with bananas and add some blueberries and strawberries.
If you didn’t already know, turmeric helps you in your muscle recovery with all its anti-inflammatory properties. You can add turmeric powder to almost all your daily meals at any time of the day.
Nuts And Seeds
Many dry fruits, groundnuts, and peanuts are excellent sources of protein.
Nuts are also rich in omega-3-fatty acids, which help in fighting inflammation.
Walnuts, chia seeds, flax seeds, and hazelnuts are some of the best sources of omega-3 fatty acids. You can add them to your smoothies or even have them as snacks.
Green Tea contains catechins which help in reducing muscle cell damage.
It also boosts your metabolism and helps you lose more calories.
To gain more muscle, certain foods like salty and processed foods, sweetened beverages and protein bars, etc., must be avoided. Such foods can cause water retention and dehydration. To regenerate your muscles and build your muscles as efficiently as possible, add the foods above to your diet. Make sure always to stay hydrated and don’t push your body too hard.