6 Recovery Foods to Reach Your Fitness Goals Faster
Serious workouts damage muscle tissue, and while a little rest and time typically repair this damage, there are some proven recovery foods which can help you accelerate that process. Opting for food that combines protein (which is built of amino acids that are key to recovery) and carbohydrates (sources of glycogen which gets depleted during workouts) is a smart place to start your regeneration.
There’s a mountain of healthful foods that can help your body recover from workouts; today, we’ll focus on just a sampling of those with data to back up their claims to fame.
6 Easy-to-Find and Delicious Recovery Foods:
Blueberries
A study published in the Journal of the International Society of Sports Nutrition found that blueberry consumption (a fruit rich in both antioxidant and anti-inflammatory properties) aids in exercise-induced muscle damage (EIMD) recovery. Participants were given a blueberry smoothie (or placebo) prior to and after strenuous exercise, and the results demonstrated that those in the smoothie group had accelerated recovery of muscle peak isometric strength. “These findings,” the authors concluded, “may benefit the sporting community who should consider dietary interventions that specifically target health and performance adaptation.”
Tart cherries
Another study published in the Journal of the International Society of Sports Nutrition examined tart cherry juice’s effect on muscle pain in long distance runners. Like blueberries, tart cherries are packed with anti-inflammatory and antioxidant properties. In a double-blind, placebo-controlled trial, the researchers found that consuming “tart cherry juice for 7 days prior to and during a strenuous running event can minimize post-run muscle pain.” An added bonus of tart cherry juice is that it “provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women.” Adequate sleep is important to help your body recover.
Nuts
Protein is particularly important after a workout “since it helps with muscle recovery and muscle fiber rebuilding and repair,” Torey Armul, MS, RD, CSSD, says. Nuts (particularly almonds and walnuts which are also sources of healthy omega-3 fats) are one of her favorite sources, not only for their protein content but for their portability as well. Muscles are “especially open for rebuilding in the 30 minutes after a workout, called the ‘recovery window,’” she explains, “so look for a protein source that can be carried safely at room temperature in your car or gym bag.”
Rainbow chard and collards
They’ve got low-glycemic energy, won’t spike your blood sugar, and are rich in nutrients that help eradicate free radicals which may slow healing — rainbow chard and collards are where it’s at. No kitchen experience with this produce? Learn to cook them here and here. Leafy greens and cruciferous vegetables in general are great for improving metabolic processes.
Lean meat
Chicken, turkey, and ground beef are powerful sources of the essential amino acids that our bodies need and can help promote muscle recovery with their high protein content. Men’s Fitness recommends opting for meats that are at least 90% lean “to ensure you’re not getting too much saturated fat and cholesterol.”
Chocolate milk
The rumors are true; that chocolatey goodness isn’t just a dessert drink — it might actually help you recover. The results of a small study of endurance-trained cyclists “suggest that, chocolate milk, with its high carbohydrate and protein content, may be considered an effective alternative to commercial FR [fluid replacement drink] and CR [carbohydrate replacement drink] for recovery from exhausting, glycogen-depleting exercise.” The study’s results “suggest that chocolate milk has an optimal ratio of carbohydrates to protein to help refuel tired muscles,” researcher Joel M. Stager, PhD, told WebMD.
Plain milk consumption also “may be an effective post-exercise beverage for endurance activities,” the Journal of the International Society of Sports Nutrition reported in 2008. “Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage.”
These Recovery Foods Are Key to Your Fitness Goals
There are hundreds of options to help speed your recovery through dietary decisions; start experimenting with a few of these and explore additional healthy alternatives until you find what works for your fitness goals and personal palate. Looking for more fitness, nutrition and recovery tips? Contact us!
David Michael Gilbertson is the founder and president of 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of experience owning, operating and managing clubs of all sizes, David lectures, delivers seminars and gives workshops on the practical skills required to successfully help you with your health and fitness goals. David also helps you build the teamwork, management, and training necessary to open your own fitness center.
For more information on Licensing and Consulting Services Visit his website at: www.3elementslifestyle.com or email at daveg@3elementslifestyle.com or call (805) 499-3030.
