Even the most well-trained athletes lose muscle cells when they work out. Thankfully, by telling the immune system to clean up the damage, bodies are good at fixing this kind of damage. If you are interested to know more about , Kindly check on the link.singmenu.net

But the inflammatory cascade after exercise can cause oxidative damage and inflammation, leading to muscle soreness and other complications.

While this inflammation does help to repair the muscles over time, reducing the time it takes to heal lets you get back to the gym sooner and, hopefully, stronger than before.

Eating food that helps muscle recovery is one way to fasten muscle recovery. Which are these foods? Here they are:

Foods Rich In Polyphenols

Even though more research needs to be done, a review of early studies by Rickards et al. (2021) found that juices, foods, and concentrates high in polyphenols can help repair muscle damage brought about by exercise.

These foods help muscles regain normal function and reduce muscle pain, including soreness that comes on later.

If you are wondering which polyphenol-rich foods you should take, they include spinach, blueberries, strawberries, blackberries, and cherries.

When preparing spinach and other foods that require cooking, ensure you don’t overcook them. This is because polyphenols are sensitive to heat.

To protect them from heat damage and preserve the polyphenols, steam, sauté, or roast them at low temperatures.

It’s always better to get your polyphenols from whole foods, but if you can’t consume enough through your diet, consider getting polyphenol supplements.

Foods rich in Anthocyanins

Researchers have examined the anthocyanins in different foods to find out how they help muscles recover after exercise.

Early research suggests that these foods should be part of your post-workout meal plan as they are highly effective at helping you recover from muscle soreness.

Most anthocyanins are found in fruits, and there are many of them that you can take.

One of the most popular fruits you can take is black currant.

Several studies have also shown that drinking tart cherry juice helps reduce muscle pain and strength loss after strenuous workouts.

The juice has also been shown to lessen the pain caused by exercise-induced muscle damage (EIMD).

According to researchers, tart cherry juice is an excellent way to recover from exercise because anthocyanins help reduce inflammation and have antioxidant properties.

Dairy

Even though there is evidence that plant chemicals may help reduce inflammation, oxidative stress, and muscle soreness, it is still important to focus on getting enough protein in your diet.

When talking about proteins, it’s important to consider not only the amount of protein but also the timing and quality of that protein. This is especially true when thinking about the time it takes for muscles to recover after exercise.

There is a lot of evidence that dairy proteins like casein and whey are better than soy proteins at stimulating muscle protein production.

After working out, people who drink fat-free milk instead of a soy protein or carbohydrate-rich drink have been shown to gain better muscle size and lean muscle mass after 12 weeks of training.

More research suggests that milk also helps muscles recover in the long run.

To get the best results from milk, you must take it correctly.

As a rule of thumb, you should consume low-fat or fat-free milk. When buying milk, remember that whole milk contains more calories and saturated fat, which can harm your overall health.

Low-fat or fat-free milk contains the same amount of protein without the added calories and fat, making it better.

You should be strategic in when you consume the milk. The best time to drink milk for muscle recovery is within 30 minutes after your workout. The reason for this is that this is when your muscles are most receptive to absorbing nutrients.

While you can consume only milk and be okay, there is no harm in consuming carbohydrates along with milk to enhance muscle recovery.

What Else Can Help With Muscle Recovery?

There are plenty of other things that can help your muscles recover fast. A few studies have looked at how enzymes, amino acids, and polyphenols, among others, can help muscles recover.

Early research suggests that eating the following foods helps your muscles.

Bromelain. An enzyme in pineapple can make muscles less sore and help them work better.

Pomegranate juice. A polyphenol in pomegranate can help reduce inflammation and fight free radicals.

Beetroot juice. Beets have a lot of pigment betalains and chemical nitrates, which have anti-inflammatory and antioxidant effects but need more research to be sure.

Studies have been done on many other substances, but the results are unclear. The amino acid L-citrulline in watermelon juice and the astaxanthin in green algae extract have been examined.

Even herbs and herbal supplements, like green tea, curcumin, ginger, and ginseng, may have healing benefits. But more research needs to be done.

Lastly, creatine is a controversial supplement because different studies say different things about it.

Creatine is an amino acid primarily found in your muscles and brain. It’s made by the liver, pancreas, and kidneys and stored in muscles.

Seafood and red meat are good sources of this amino acid.

Studies have looked at how it can be used to prevent injuries, improve muscle performance and strength, and even for things that don’t have to do with muscles.

Even though it has been shown that taking creatine for EIMD has no harmful side effects, there is not enough scientific evidence to recommend doing so after exercise.

Parting Shot

These are some of the best foods to consider when you are looking to fasten your muscle recovery. You will be in an excellent position if you can find the relevant foods, but if you can’t, consider taking recovery drinks.

The good thing with these drinks is that they don’t need preparation—you buy them from the stores and consume them directly.

To get the most from the drinks, buy those made by reputable brands such as Life Aid.

When buying, pay close attention to the ingredients and ensure the drinks have nothing you are allergic to.