It’s important to keep your body moving and follow a consistent exercise routine, but it’s also important to get the rest you need to allow your body to heal itself and regain its composure. Muscle damage and recovery is part of it if you exercise regularly, but it’s not a long-term excuse to discontinue a healthy lifestyle. There are foods that can help you get back into your exercise routine quickly and smoothly. Incorporate 6 superfoods into your diet to aid muscle recovery and help you get back into your workout routine quickly and smoothly.
1.Bananas
Bananas are already a favorite among fitness freaks because they’re rich in iron and contain fibre, potassium, folic acid, and antioxidants like vitamin C. Bananas have between 70 and 135 calories, depending on size. So it’s fair to say that an average sized banana (7 to 8 inches long) contains about 100 to 105 calories. Bananas are high in calories compared to other fruits and are an excellent source of energy. It helps in muscle growth naturally.
2.Fish
One of the best foods for muscle recovery. Fish are rich in omega-3 fatty acids. Eating fish on a regular basis is great for healing inflammation and serves as a great source of protein. To meet your omega-3 needs, we recommend eating oily fish at least once or twice a week. If you’re vegan, choose an omega-3 supplement derived from microalgae. It gives immense energy.
3.Watermelon
Watermelon is one of the most popular post-workout foods, swear by countless fitness experts. Exercising properly will make you sweat, so you need to rehydrate afterwards. And with 92% water, watermelon is great for hydration, making it a great post-workout snack or drink. Watermelon in fruit or juice form has been shown to improve athletic performance and reduce muscle soreness felt after exercise, thought to be related to the amino acid citrulline. Citrulline helps the body boost nitric oxide production and improve blood flow. hydration is the key for muscle recovery.
4.Spinach
There’s a reason sailor Popeye fell in love with this superfood. One cup of spinach contains about 5 grams of protein. It’s also packed with anti-inflammatory vitamins like vitamins A, B, and C, making it a must-have post-workout food.Nitrate-rich foods like spinach can help improve muscle strength, but are positively associated with overall physical function when compared to muscle building. Combined with a workout, it’s key to building muscle recovery and strength. However, spinach has been shown to reduce stress on muscles and help strengthen muscle tissue.
5.Turmeric
Over 1,000 years of Ayurvedic research prove the incredible benefits of turmeric. What is now known as Turmeric His Latte has long been a staple of the Indian diet. A pinch of turmeric mixed with a warm glass of milk is the best muscle-building drink you can easily consume.It not only has antiseptic properties, but it also has amazing anti-inflammatory properties.It’s no secret that turmeric has therapeutic properties that help with several health conditions.In recent years, there’s been a lot of focus on turmeric’s precise mechanism of action, helping it fight inflammation, muscle aches, and pain. At least, turmeric is a reliable, natural way to reduce inflammation and speed up muscle recovery after exercise.
6.Citrus fruits
Citrus fruits contain high amounts of vitamin C, which is known to promote muscle healing and reduce inflammation. It also helps maintain bone health and integrity. It is also known that soft tissues such as the neck benefit greatly from vitamin C. Best citrus fruits to include in your diet include tomatoes, kiwis, grapefruits, passion fruit and oranges. In addition to being a great source of fiber, citrus fruits are also a great source of soluble fiber that has many health benefits. This soluble fiber has been implicated in lowering lipid levels and blood pressure, weight loss, improved glycemic control, reduced inflammation, and improved immune functions.
