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Sports nutrition for muscle recovery

Sports nutrition for muscle recovery

The major components of this exciting fod include:. Nutritiin protein within two hours of Sports nutrition for muscle recovery Ac reference range can help increase Sports nutrition for muscle recovery production of new muscle protein. Salmon Aside from miscle 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. Bell, MD, FACP. Watermelon Watermelon is a refreshing addition to your diet when your muscles are feeling sore and depleted. The bottom line.

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You can easily ntrition this dor having a serving Sports nutrition for muscle recovery fatty recoveery like salmon Sports nutrition for muscle recovery taking an omega-3 Energizing Fruit Shakes after hitting the gym 12 Pomegranate Sports nutrition for muscle recovery is Dust mites rich source of polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties.

As such, drinking pomegranate juice may benefit muscle recovery. In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.

This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 Beets are loaded with dietary nitrates and pigments called betalains 2 Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.

Meanwhile, betalains may reduce inflammation and oxidative damage 2 A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.

It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0. Whey protein may also improve muscle function after resistance training However, not all research agrees.

In some studies, whey protein did not benefit post-exercise muscle recovery 24 As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery. Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while.

Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery. Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts.

In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training. Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.

Because milk is high in proteinit provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs.

Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar. Milk also contains sodium, which is important for rehydration 1427 A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery.

However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose. This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment.

Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout. Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery This is because the caffeine found in coffee blocks receptors for adenosine.

It activates pain receptors in your body 15 A study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo Additionally, a study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared with a placebo Interestingly, the men experienced greater reductions in DOMS after using caffeine than the women The dose of caffeine shown to be effective for reducing DOMS is about 2.

An 8-ounce mL cup of coffee contains around 95 mg of caffeine. For reference, this equals about mg of caffeine for a pound kg person So, more research is needed Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish.

In addition to foods and beverages, other factors can promote muscle recovery and reduce muscle soreness after exercising. Here are some evidence-based ways to promote muscle recovery 3536 :. Not all these strategies may suit your body or lifestyle, so the best way to find out which options work for you is to give them a go.

Sleep, thermal therapy, compression therapy, foam rolling, and massage may also promote muscle recovery and reduce DOMS. Although your overall diet is what matters most, adding particular foods and drinks to your diet, including tart cherry juice, fatty fish, watermelon, and whey protein, may speed muscle recovery and reduce exercise-related soreness.

Plus, things like massage, foam rolling, and getting enough sleep may help you feel better after a tough session at the gym. Try this today: Try mixing up this tasty, muscle-soreness-fighting salad. Simply combine:. Dress the salad with a little vinegar, olive oil, salt, and pepper, and enjoy it after your next workout.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery.

Here's how it works. Stretching provides many benefits to your body and general well-being. Aim to stretch 5 to 10 minutes before and after exercise. Stretching can help….

Is it better to work out when sore, or take a break to recover? Branched-chain amino acids BCAAs are taken to boost muscle growth and exercise performance. Here are 5 proven benefits of BCAAs. A new study from the United Kingdom's University of Lincoln suggests that protein shakes are no more effective at rebuilding muscle and boosting….

Want to change up your hydration routine after a sweat session?

: Sports nutrition for muscle recovery

11 Best Foods for Muscle Recovery - Best Post Workout Foods

Drinking alcohol also dehydrates your body, which can limit or worsen your recovery. Try to stay hydrated each day to ensure you recover well and stay energised.

The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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Login with Facebook. Log In or Sign Up. Sweat App Logout. Pick a username Username is invalid or already taken. Save Changes. Sweat - sweat. Fuel your training with the best foods for muscle recovery If you're eating to support muscle recovery, you should prioritise high-protein foods as well as nourishing carbohydrates.

Cottage cheese or yoghurt 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.

Watermelon Watermelon is a refreshing addition to your diet when your muscles are feeling sore and depleted. Salmon 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.

Eggs 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. Spinach When it comes to nutrient-dense foods, spinach is hard to beat!

Bananas Bananas are a fantastic source of carbohydrates, potassium, vitamin B6, vitamin C, magnesium and fibre. Nuts and seeds 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. Before you start to wonder which foods are best for muscle recovery?

To heal damaged muscle tissue and promote training adaptations, protein is required. To replace lost muscle and replenish liver glycogen, carbohydrates are required food for muscle recovery. To replace body water and electrolytes lost through sweat, fluids are required. To promote emotional well-being and healthy brain function, sleep or another form of rest is needed.

The ultimate post-training recovery drink! Research shows that consuming milk after endurance or resistance exercise is more effective for replenishing glycogen stores, stimulating muscle protein synthesis and rehydration than any commercially available sports supplement. Milk is also rich in calcium to promote bone health.

It may also be a better option than carbohydrate drinks for dieters as it offers a greater feeling of satiety, likely attributable to its protein content.

If you are focusing on fat loss then opt for semi-skimmed or skimmed milk for reduced calories. Otherwise whole milk is recommended for enhanced nutrient availability as the fat promotes the absorption and transport of fat-soluble vitamins and minerals. A pint of whole milk is a cheap and highly beneficial source of nutrients to maximise muscle recovery after any exhaustive exercise.

High-glycaemic index GI carbohydrates are considered superior to low-GI carbohydrates as post-exercise muscle recovery foods based on their ability to rapidly break it down into sugar and store it as glycogen. However this theory is aligned to individuals particularly athletes who train multiple times per day with short recovery periods between sessions.

White potatoes are considered high-GI whereas sweet potatoes have a low-GI. If training sessions are more than 24 hours apart then the type of potato may not influence subsequent performance, but if they are as short as 3 hours apart then choose white potatoes for increased carbohydrate availability in the second session.

As well as being rich in protein and low in fat, including liver twice per week will significantly boost micronutrient availability to maximise muscle recovery and various physiological functions that are pivotal for performance.

Salmon, mackerel, trout and sardines are all types of oily fish that are rich in omega-3 fatty acids and can be used as muscle recovery foods. Fruit is rich in vitamins and antioxidants which are vital to recovering from an intense workout.

So, what is the best fruit to eat after workout? A variety of fruit is better than just having one particular favourite to make sure you benefit from all nutrients. Mixed berries, particularly cherries, are rich in antioxidants and are proven to reduce recovery time following exercise.

A regular intake of colourful berries can boost immune function and protect against exercise induced muscle damage. BCAAs have been suggested to improve performance, recovery, and body composition. Four meta-analysis publications favor the use of BCAAs over placebo for muscle recovery. BCAAs may be helpful for:.

Other studies have found BCAA supplementation to have no effect on markers of muscle damage or soreness after exercise. A meta-analysis published in concluded that BCAAs reduced muscle soreness after only resistance exercise.

However, the researchers added that supplementation protocols used in the studies differed. Therefore, the results should be interpreted cautiously. More, well-designed studies are needed.

The National Institutes of Health NIH cautions that BCAAs have not consistently shown benefits in the way of improving performance, building muscle, or helping with recovery. Moreover, consuming animal-based proteins will help increase your intake of BCAAs without needing a supplement.

For supplementation, up to 20 g of BCAAs per day in divided doses appears to be safe. Eating a nutritious diet and getting adequate protein timed with your workouts appropriately will provide you with the protein and BCAAs needed.

Creatine provides energy for the muscle. The body produces creatine, but you can also get it from food. Creatine is found mostly in red meat and seafood.

As a supplement, it is in the form of creatine monohydrate. Creatine is the most studied and most effective ergogenic performance-enhancing nutritional supplement available to athletes.

Creatine supplementation appears to improve muscle strength and power in some individuals. It is most useful for short, intense periods of muscle work. For example, creatine may be useful for weight lifting or sprinting.

However, it does not provide benefits to endurance athletes like marathon runners or cyclists. Creatine may help athletes in their recovery from intense training.

According to the International Society of Sports Nutrition ISSN , creatine supplementation for athletes may:. Creatine may also minimize damage to muscles after a workout, but further research is needed.

Creatine is mostly safe as a supplement. The most commonly reported side effect is weight gain due to water retention. In research, the most common dosing is a 5 mg creatine dose taken four times daily as a loading dose or the initial higher dose given at the beginning of dosing for five to seven days.

Following the loading dose, 3—5 mg daily can be taken for up to 12 weeks. Alternatively, the ISSN states that "the quickest method of increasing muscle creatine stores may be to consume about 0.

Omega-3 fatty acids are a type of polyunsaturated fats. The most common omega-3 fatty acids are: alpha-linolenic acid ALA , eicosapentaenoic acid EPA , and docosahexaenoic acid DHA. Omega-3 fatty acids are anti-inflammatory in general, but their role in muscle recovery is less understood.

One meta-analysis found that omega-3 fatty acid supplementation reduced blood markers of muscle damage creatine kinase , lactate dehydrogenase, and myoglobin. The authors concluded that omega-3s should be supplemented for recovery from exercise-induced muscle damage.

However, a separate systematic review did not find that omega-3 supplementation improved skeletal muscle markers of inflammation and damage. However, it did improve delayed-onset muscle soreness recovery. More research is needed to determine the efficacy of omega-3 fatty acid supplements specific to muscle recovery.

For adults, the adequate intake AI of omega-3 fatty acids is between 1. It is best to get this amount from your diet.

Sources of omega-3 fatty acids include fish, seafood, nuts, flaxseed oil, and chia seeds. Vitamin C is needed to produce collagen.

Collagen helps maintain the integrity of muscle and tendons. There is no data to suggest that vitamin C can help with muscle recovery after exercise. Yet, vitamin C is an essential nutrient you should be sure you get enough of in your diet. Vitamin C is easily obtained through diet alone, and deficiency is rare.

The RDA for vitamin C ranges from 75 to mg daily. Vitamin C is found mostly in fruits and vegetables, such as oranges, kiwi, strawberries, broccoli, and bell peppers. If you don't get enough vitamin C in your diet, supplements are available. Vitamin C can be supplemented alone or as a multivitamin.

Avoid supplementing in excess of the tolerable upper limit UL of 2, mg daily. Doses higher than this are just excreted through urine. Some dietary supplements that are marketed for athletic performance could contain stimulants , steroids, hormone -like ingredients, controlled substances, prescription medications, or unapproved drugs.

This is inappropriate and illegal. For athletes, this can be a serious issue that could disqualify them from competing in their sport. Athletes should evaluate supplements carefully and look for ones tested by third-party companies, such as NSF.

org, Informed Choice, or Banned Substances Control Group. Products that have passed testing may carry the company's logo that tested the product. In addition to nutrition and supplements, there are several other strategies that you can use to reduce muscle soreness and help with recovery.

They include:. Taking multiple approaches regarding nutrition and other post-workout strategies can help speed up the recovery process.

Nutrition can help with muscle recovery after intense workouts. For example, eating a snack or meal that includes carbohydrates and protein helps aid muscle recovery.

You do not need supplements to have an effective muscle recovery strategy. The foods we eat play a more crucial role in muscle recovery, and proper nutrition should be enough. While you can take supplements in addition to a proper diet, supplements alone without eating the right food will not help with recovery.

More, well-designed research studies are needed to prove the efficacy of supplements for muscle recovery. For now, the best approach is to incorporate the right amount of nutrients into your everyday diet to help support the post-exercise recovery process for your body.

Gonzalez JT, Wallis GA. Carb-conscious: the role of carbohydrate intake in recovery from exercise. Curr Opin Clin Nutr Metab Care. Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB.

Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J Appl Physiol Fox AK, Kaufman AE, Horowitz JF. Adding fat calories to meals after exercise does not alter glucose tolerance.

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Muscles are better able to restore glycogen when carbohydrates are ingested within 2 hours after a workout. Even a delay of 4 hours can cut the glycogen synthesis rate in half. In general, the sooner one can ingest carbohydrates post-workout, the better.

Glycogen replenishment and recovery are best accomplished by consuming carbohydrate-rich foods that can be digested and absorbed easily and readily, whether in liquid or solid form. Some studies suggest that high glycemic index foods are better able to restore glycogen stores and at a faster rate than low glycemic index foods.

Examples of carbohydrate-rich foods include fruits, vegetables, grains, beans, and liquid sports drinks. The quantity of carbohydrates depends largely on the intensity of the exercise, the body weight of the individual, and the duration of the workout.

For example, low-intensity exercise like yoga, tai chi, and walking necessitates a normal dietary intake of grams of carbohydrates per kilogram of body weight per day.

High and very high intensity exercise , such as an hour or more of interval training, running, cycling, soccer, basketball, etc.

Hydration includes replenishing water as well as electrolytes lost during a workout and doing so as quickly as possible helps the body to recover its cardiovascular, thermoregulatory, and metabolic processes.

For every pound lost during exercise, about ounces of fluid is needed. In addition to plain water, and depending on the intensity and duration of exercise, post-workout recovery may be enhanced by the inclusion of sodium and potassium.

Sodium enhances fluid retention and induces thirst. Potassium replenishment is easy to accomplish by eating whole fruits and vegetables post-workout.

Consuming electrolytes before, during, and after workouts can help retain important minerals like sodium, potassium, calcium, and magnesium better than plain water, increasing both recovery and performance.

Post-workout nutrition timing is key to recovery and to initiate the anabolic process of muscle building. As mentioned above, carbohydrate intake should occur as quickly as possible post-workout, not to exceed two hours past cessation of activity.

Protein intake is optimized when consumed within hours of exercise to take advantage of the increase in blood flow and potential increases in growth hormone and testosterone. Some studies have shown that waiting 2 hours to consume protein post-workout reduces the response of muscle protein synthesis and recommend ingesting protein, especially essential amino acids, almost immediately post-workout, but definitely prior to the 2-hour mark.

This concept of nutrient timing having a succinct window of opportunity has been proposed as a method to optimize muscular adaptations and further promote performance increases. Therefore, the most current recommendation to maximize muscle growth is to consume a dose of 0.

The only exception to this recommendation is for those who train in a fasted state where more than 6 hours have passed since consuming protein prior to a workout. In those cases, the literature recommends immediate dietary protein refueling post-workout.

There are many purported uses for supplements to aid in muscle anabolism and anti-catabolism. A few notable ones are listed below where human research exists, and the potential is moderate to high for their usage in muscle recovery and athletic performance.

Beta-hydroxy-beta-methyl-butyrate HMB prevents protein anabolism, enhances synthesis, increases strength, and may improve body composition.

Creatine monohydrate increases strength and power anaerobic in brief intervals of 6 seconds to 4 minutes. Alpha-ketoglutarate spares glutamine, which in turn spares muscle tissue. Branched-chain amino acids BCAAs increase the availability of valine, leucine, and isoleucine amino acids to be used in various functions, which then spares muscle tissue where it would usually be sourced.

Omega-3 fatty acids are known to reduce inflammation and have been shown to reduce severe delayed-onset-muscle-soreness or DOMS from eccentric strength training.

In terms of functional foods to aid in post-workout muscle recovery, foods containing essential amino acids, complex and simple carbohydrates, and aid in hydration support protein anabolism and increase glycogen synthesis. These include ones previously mentioned, such as whey protein, casein, meat, poultry, fish, dairy products, grains, fruits, vegetables, grains, and beans.

Lab testing is a useful source of information to further individualize athletic protocols and inform fitness decisions using biomarkers known to influence performance and muscle recovery.

Functional medicine uses lab tests to optimize post-workout recovery by looking at areas of nutritional deficiencies, hormone levels, and inflammation markers.

Biomarkers of macronutrient deficiencies include glucose, omega-3s, protein, and amino acid status. Fasting blood glucose levels in athletic individuals should be monitored, especially if symptoms of fatigue or low performance present as hypoglycemia may be a cause.

Having adequate nutrition to fuel a workout and optimize performance requires glycogen synthesis and sufficient glycogen stores. The Fasting Plasma Glucose biomarker test by Access Medical Laboratories is a single biomarker lab test of fasting glucose to assess the risk of carbohydrate metabolism disorders.

Omega-3 fatty acid adequacy is important to assess to determine whether an individual is consuming enough of these fatty acids to lessen muscle soreness, improve performance, and enhance neuromuscular function. Amino acid status provides important information on whether an individual is meeting their protein requirements to sustain their current workout regimen.

There is no single biomarker used to assess protein status, but rather a combination of total protein, albumin, globulin, urea nitrogen, nitrogen balance, and amino acid analysis. The Comprehensive Metabolic Panel by Vibrant America not only provides the above biomarkers but also includes an assessment of kidney and liver health, electrolytes, and blood glucose in blood serum.

Other lab tests to consider include those assessing micronutrient status , such as vitamin D as it relates to enhancing performance; magnesium and iron, which affect exercise performance; and zinc and chromium, both of which have roles in supporting protein synthesis and metabolism, amongst other important functions.

The Micronutrient Test by SpectraCell Laboratories assesses 31 vitamins, minerals, and other nutrients to provide information on nutritional deficiencies.

There are many other functional lab tests utilized to enhance post-workout recovery, including those assessing hormone levels and inflammation markers.

More about blood testing for athletes can be found here. While general recommendations may suit most of the population, it is important to assess athlete-specific nutrition and consider special populations like children and those of advanced ages.

Recommendations on macronutrients and micronutrients differ for children due to their stage of growth and development, activity level, body weight, and lack of safety information on supplement usage by children.

Individuals of advanced age also have different nutritional needs, and an increase in protein consumption is recommended as muscle mass decreases with age.

For women, protein and mineral sufficiency becomes even more important during menopause and post-menopause when estrogen is declining and the risk of osteoporosis rises in response. For example, total calorie consumption recommendations will differ depending on whether someone needs to maintain, lose, or gain fat mass in addition to muscle mass.

The type of exercise also changes the recommendation. Sports athletes also have different needs as the duration of their training may be longer and more intense and require a higher level of both macro and micronutrients. Effective post-workout nutrition includes a variety of strategies, starting with an understanding of muscle physiology, macronutrients, micronutrients, timing and dosage of ingesting macronutrients, and proper hydration post-exercise.

Understanding how you respond to exercise, which nutrients you need, and the right quantities of those nutrients can be better determined through functional lab testing completed at regular intervals. Lab tests give precise information about our bodies and how our choices of exercise and alimentation can greatly influence our physical performance and muscle recovery.

Incorporating these strategies into your fitness routines may help lead you to greater performance, less muscle soreness, enhanced muscle recovery and a plan for how to increase lean muscle mass. Documents Tab. Redesigned Patient Portal.

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Women's Health. Key Nutrients for Muscle Recovery Macronutrients are the main components an organism needs for energy and to maintain its structure.

Protein's Role in Muscle Recovery Protein is an essential nutrient for muscle recovery for many reasons. Carbohydrates and Muscle Recovery Replenishing glycogen is essential as even moderate-intensity exercises can partially or completely deplete glycogen storage in the muscle and liver.

Timing of Carbohydrate Intake Muscles are better able to restore glycogen when carbohydrates are ingested within 2 hours after a workout.

Type of Carbohydrate Consumed Glycogen replenishment and recovery are best accomplished by consuming carbohydrate-rich foods that can be digested and absorbed easily and readily, whether in liquid or solid form.

Quantity of Carbohydrates The quantity of carbohydrates depends largely on the intensity of the exercise, the body weight of the individual, and the duration of the workout.

Hydration and Recovery Hydration includes replenishing water as well as electrolytes lost during a workout and doing so as quickly as possible helps the body to recover its cardiovascular, thermoregulatory, and metabolic processes. Timing of Post-Workout Nutrition Post-workout nutrition timing is key to recovery and to initiate the anabolic process of muscle building.

Functional Foods and Supplements There are many purported uses for supplements to aid in muscle anabolism and anti-catabolism. Lab Testing to Identify Individual Deficiencies Lab testing is a useful source of information to further individualize athletic protocols and inform fitness decisions using biomarkers known to influence performance and muscle recovery.

Glucose Biomarkers of macronutrient deficiencies include glucose, omega-3s, protein, and amino acid status. Omega-3 Fatty Acids Omega-3 fatty acid adequacy is important to assess to determine whether an individual is consuming enough of these fatty acids to lessen muscle soreness, improve performance, and enhance neuromuscular function.

Amino Acid Status Amino acid status provides important information on whether an individual is meeting their protein requirements to sustain their current workout regimen. Micronutrient Status Other lab tests to consider include those assessing micronutrient status , such as vitamin D as it relates to enhancing performance; magnesium and iron, which affect exercise performance; and zinc and chromium, both of which have roles in supporting protein synthesis and metabolism, amongst other important functions.

Personalized Nutrition Strategies While general recommendations may suit most of the population, it is important to assess athlete-specific nutrition and consider special populations like children and those of advanced ages.

The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine.

Lab Tests in This Article Glucose, Fasting, Plasma. This is a single-marker test measuring fasting glucose. Glucose levels are used for the diagnosis and treatment of carbohydrate metabolic disorders.

Omega-3 Index Complete. Blood Spot. The Omega-3 Index Complete test provides an analysis of a patient's dietary intake of omega-3s and other fatty acids.

Comprehensive Metabolic Panel. NOTE: Pediatric patients MUST write their height on the requisition form. Your weight, the length and intensity of a workout, and various health conditions are all factors that can influence protein needs.

In general, though, Blechman recommends striving for about grams in your post-workout snack or meal to optimize muscle repair.

Plenty of plant and animal proteins can fit the bill. A 3-ounce chicken breast, for example, contains 23 grams of protein , while a 3-ounce can of tuna contains 20 grams. Or, reach for dairy. If protein is the macro of repairing, carbs are the macro of refueling. When you pound it out on the treadmill or kickbox up a storm, your body taps into a sugar stored in your muscles called glycogen.

Because of the way carb consumption stimulates insulin production, research shows that they decrease protein breakdown, facilitating muscle growth.

Much like protein, the target number of carbs to eat post-workout varies from person to person and workout to workout. Slow-digesting, fiber-rich complex carb foods like whole grains, fruits, vegetables, beans, and legumes all make great choices.

Various micronutrients—AKA vitamins and minerals—are another important element in restoring balance after tough exercise. Specifically, your body needs replenishment of electrolytes lost through sweat. These include sodium, potassium, magnesium, and chloride, among others. Need some post-workout food inspiration?

When it comes to refueling after a workout, timing matters. Use limited data to select advertising. Create profiles for personalised advertising.

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Nutrition for Muscle Repair and Recovery Nutrition Recovery. A systematic review found omega-3 fatty acids may be associated with lower inflammatory biomarkers. This makes it easier to get blood and other nutrients to the muscle, speeding their recovery. Taro roots: an underexploited root crop. Therefore, getting enough of them may help you recover from a fracture more quickly.
10 Best Foods For Muscle Recovery & Repair Redox Biol. Therefore, getting enough vitamin C in your diet is a great way to help your body rebuild tissue after an injury. Without protein, muscle tissue cannot be maintained or strengthened. Rahimi MH, Shab-Bidar S, Mollahosseini M, Djafarian K. These include ones previously mentioned, such as whey protein, casein, meat, poultry, fish, dairy products, grains, fruits, vegetables, grains, and beans.
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protein shakes, powders is not needed. Adequate recovery can be achieved without consuming super high amounts of protein, but some is definitely helpful. Research which has looked specifically at the post-exercise period has shown that around 20 grams of protein maximises results.

The one caveat of this was athletes with higher levels of muscle mass who might benefit from an intake of up to 40 grams. Image Credit: Pexels copyright free. When making food choices, remember that protein can come from many different sources and mixing up your protein intake with some high- and low-fat sources can help to hit high and low calorie days depending on your demand.

The timing of post-exercise feeding is a hot topic. This concept for carbohydrates was first introduced in the s by Sports Scientist, John Ivy. His research team saw a significant increase in the rate of glycogen storage when carbohydrates were fed immediately after exercise compared to a two hour delay.

This finding sparked the idea that athletes could capitalize on their recovery if they took advantage of this early window of opportunity. In practice this means that only an athlete looking to train or compete within that first eight-hour post-exercise period would benefit from rapid feeding.

Come the next day, our glycogen stores will have readjusted to the same level again and should be good to go. Under these circumstances, opting for carbohydrates with a high glycemic index GI is advantageous. High GI carbohydrates are foods which are broken down rapidly and affect your blood sugar levels quickly.

Examples might include white bread, cakes and other sweet treats, fruit juices and most breakfast cereals. It might also mean fast food.

An interesting study investigated the differences upon glycogen replenishment and exercise performance when athletes recovered with the same macronutrient carb, fat and protein profile but compared marketed specialised sports supplements versus fast food.

Image Credit: Jonathan Borba via Unsplash copyright free. After four hours of recovery, both strategies initiated the same glycogen restoration and time trial performance showed no differences.

A simple serving of spinach can provide enough nitrates for the day, based on calculations from the World Health Organization WHO. Combining spinach with other muscle recovery foods, including protein, healthy fats, and quality carbs, is essential for the best results.

Lean meat, fish, eggs, and dairy are excellent options as they are rich in essential amino acids to promote muscle recovery.

When food is not available, protein supplements e. Furthermore, athletes who struggle to get enough protein in their diet through food alone can rely on a whey protein supplement to hit their daily protein needs to boost recovery.

Also, Learn more about Should I take protein supplements. Highly processed foods with minimal nutritional quality, such as processed sandwich meats, baked goods, low fibre carbohydrate foods like white bread, vegetable oil containing foods like mayonnaise.

All of these foods are pro-inflammatory causing excessive damage to the muscles. Consuming too many of these and not enough natural foods providing essential vitamins, minerals, fibre, and high-quality proteins creates an imbalance in supporting muscle recovery.

Also Learn about Food That Gives You Energy and Stamina. Here are some scientifically proven ways to promote muscle recovery:. Research shows the lack of sleep can hinder your performance and muscle recovery. Compression therapy may help to improve the strength of the treated muscles.

It also helps to boost muscle recovery after the exercise. It ultimately helps to decrease DOMS, reduce inflammation and muscle recovery. It helps to improve exercise performance and also helps to reduce post-exercise pain. Most of the research and studies suggest that massage therapy helps to reduce DOMS and improve muscle performance.

Also learn about what to eat before a 10k race. Including the right foods in your post-workout routine can significantly enhance muscle recovery for athletes. These top muscle recovery foods help repair muscle damage, reduce inflammation, and replenish energy stores by providing essential nutrients, antioxidants, and anti-inflammatory properties.

The choices are diverse and delicious, from protein-rich options like lean meats and legumes to nutrient-dense fruits, vegetables, and whole grains. Proper nutrition is vital to optimizing athletic performance and achieving your fitness goals. So, fuel your body with these muscle recovery foods to ensure a speedy and effective post-workout recovery, enabling you to perform at your best and excel in your athletic pursuits.

Sorry, keto fans. When it comes to post-workout recovery, carbs are indeed your friend. Don't worry, the carbs you eat after training are more likely to be used as energy than stored as fat, Sumbal says. For the same reasons as above, carbs help fuel working muscles.

Quality carbs like those found in whole-grain bread go a long way in helping to replenish your muscles. Don't overthink it. Beef, bison, turkey, salmon—whichever form you chose to consume it, jerky is dehydrated protein. So unless the jerky manufacturer decides to coat their product in a sugary glaze, it's often a high-protein, little-to-no carb snack.

The post workout chocolate milk craze is not a myth. According to a study published in the European Journal of Sport Science, chocolate milk has everything you need to properly recover from an intense workout: carbs, proteins, fats, water, and electrolytes.

I-Citrulline is a non-essential amino acid that has been found to relieve post-exercise muscle soreness and improve exercise performance, according to a study published in in the Journal of Sport and Health Science. Watermelon and watermelon juice is very high in this amino acid, and has been shown to improve recovery when studied as part of post-workout nutrition in athletes.

You can find more of her work in HealthCentral, Livestrong, Self, and others. The 10 Healthiest Yogurt Brands. What If Processed Food Was Actually Good for You? Want to Put on Lean Muscle? Try These Supplements.

Chef David Shim Feeds His Fitness With Galbi.

Sports nutrition for muscle recovery

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Foods to Improve Athletic Performance and Recovery

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