Claim the master guide of the best diet for muscle recovery. This diet program is designed to help athletes and bodybuilders to enhance their performance by boosting muscle recovery.
When you work out your muscles need time to heal or recover and thereafter grow bigger. For this, you must focus on your diet for muscle recovery which lets your muscles grow by properly healing them. When the muscles recover fast, they speed up your fitness transformation. You can learn all about this precisely here.
Nutrition and muscle recovery
Nutrition is the key ingredient for the cookbook of muscle recovery after a good workout session. When your body has good nutrition, it becomes the source for all vital building blocks for muscle repair and growth.
When you eat a diet for muscle recovery, the key part is the protein it fuels in your body. The part where this diet has sources for complex carbs can help you keep your energy stores in check.
In addition, this meal program is full of all the crucial vitamins and minerals that help your muscles function and recover well in one way or another. It is good for your athletic performance and muscle function with proper meal timings.
Best muscle recovery foods:
Your diet for muscle recovery should have these foods for better outcomes and sports performance:
1. Bananas:
Since potassium is a vital mineral for muscle function and recovery, its high content in bananas makes it a good food for you as a pre workout meal too.
2. Salmon:
Salmon is rich in protein and omega-3 fatty acids as the studies show. Both of which help you get rid of soreness and be a catalyst in muscle repair.
3. Sweet Potatoes:
Complex carbs in them can act as the main source of energy in your body for muscle recovery, so eat it in your meal plan for muscle recovery.
4. Greek Yogurt:
It is an all rounder snack or food option for your muscle due to its protein, calcium, and probiotics, which aim for muscle recovery in your body.
5. Berries:
Berries, with their antioxidant perks can help your sore muscles get as good as new and hence promote recovery.
6. Chicken:
A wonderful lean protein source, chicken can help your body repair and rebuild muscle tissues for maximum growth.
Foods to avoid after a workout session:
Here is a peak to what foods can hinder your muscles healing and are the worst post workout meals to avoid:
● High fat foods:
They can take a toll on your gut and slow down the digestion along with slowing the process of conversion of carbs into glucose and hence energy.
● High simple sugar foods:
If you want to avoid random sugar crashes and hindrance in your fat loss, avoid such foods in your diet for muscle recovery.
● Veggies only
Do not only eat veggies as a post workout meal, as they do not contain enough vitals to help you through muscle recovery.
A sample diet for muscle recovery:
Here is a sample of the meal plan that can help your muscles recover to their best with food and meal prep.
Breakfast
– Oatmeal with banana, nuts, and seeds
– 2 Idlis or a plain dosa with a cup of veggie sambar and coconut chutney
Post-Workout Snack
– 1 Banana with a spoon of peanut butter
– Coconut water with a scoop of protein powder
Lunch
– Brown rice with Masoor dal and mixed vegetables salad with lemon juice
– Grilled chicken or fish with two atta rotis
Dinner
– Atta roti with vegetable curry and raita
– Rajma with some soybean brown rice and mixed vegetables salad
Additional Foods
– Healthy fats and protein
- almonds
- walnuts
- Dates
- pumpkin seeds
– Protein and calcium
- Milk
- yogurt
- Tofu
- paneer
– Antioxidants and vitamins:
- Mangoes
- pomegranates
- citrus fruits
- Beetroots
Other muscle recovery tips:
Along with the diet for muscle recovery, here are some useful tips that can aid in the same and give you better results:
1. Stretching:
Gentle stretching can help reduce muscle tension when they are sore and need to recover with the diet plan for muscle recovery.
2. Foam Rolling:
It is called Self-myofascial release and can help you reduce muscle soreness and improve your blood flow.
3. Massage:
Massaging your sore muscles can help you with a better blood flow, lower inflammation, and relaxed muscles.
4. Rest and Sleep:
Most of the muscle repair and recovery tends to happen when your muscles are at rest along with the diet for muscle recovery.
5. Contrast Showers:
Switching between hot and cold water in a shower can help you with inflammation and instead will aid recovery.
6. Active Recovery:
Yoga can help the blood flow to your muscles and thus with some active recovery for better outputs.
