Following an intense work out your muscles are not just starved for protein but sore too — voicing their opinion concerning that additional set. And looking at the week ahead, you have some pretty intense lifting sessions scheduled. To alleviate the pain and time spent recovering, fill up your tank with the right pro-recovery foods. You don’t wish to delay any lifting efforts when you are trying to reach your fitness goals.
Post-workout, you are on autopilot to grab a protein shake. But protein powder doesn’t always provide the right nutrition prescription, especially for aching muscles. The solution: add blueberries. Blueberries are loaded with antioxidants, helping prevent free radical damage to your muscles in the workout. It was also reported by the Journal of the International Society of Sports Nutrition that muscle healing was after ingestion of a blueberry shake pre- and post-workout.
There are several explanations for why water is critical, but for our concerns, it keeps us going during strenuous workouts. In the event the body isn’t correctly hydrated pre- and intra-workout, cramps, fatigue, and dizziness can hit hard, ultimately prolonging the healing period. It’s suggested to drink seven to ten oz of water every 10 to 20 minutes, and if you’re one to work up a serious sweat, you need to be drinking more.
Muscle cramps are unexpected, a micronutrient deficiency like potassium more than likely causes involuntary contractions that can target several muscles and them. Potassium can easily be lost through excessive sweating and dehydration. The recommended Adequate Intake (AI) for potassium is 4.7 grams every day. Potassium can be readily found in protein-rich foods and leafy greens; ingestion of these foods should be considered a preventative measure for muscle cramps.
You lift heavy items and place them down, which can cause a substantial quantity of pressure on the body — possibly leading to inflammation. Next time you are scheduled for a severe lifting session, down a glass of sour cherry juice before and after a workout. The Journal of The International Society of Sports Nutrition suggested that tart cherry juice may reduce muscle soreness and inflammation.
Water and micronutrients have a function in the recovery process, but protein takes the lead. You ought to know by now to consume protein either in the form of a shake or even a meal. Protein can help in the repair of workout-induced damage to muscle fibres, supports training-prompted adaptations in muscle fibres, and refuels energy shops. It’s recommended to consume 1.25 to 1.5 g of protein per pound of targeted body weight.
Salmon is rich in fish oil or what’s better known as omega-3 fatty acids. Of the omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are involved in several anti-inflammatory processes. In these procedures, EPA and DHA give rise to anti-inflammatory eicosanoids, which are signalling molecules which are created by oxidised fatty acids. They play a large part in reducing inflammation and decreasing the production of inflammatory cytokines, which are halted by fatty acids.
Post-workout your glycogen stores are emptied, hungry for fast-digesting carbohydrates. Consuming fast-digesting carbohydrates like any white fruit or starch will induce an insulin spike and refuel your glycogen stores. The prime window to ingestion fast-digesting carbs is 10 to 15 minutes post-workout.
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