Nutrition for Muscle Recovery
Kayla Castle • May 4, 2021
Physically active jobs and living active lifestyles can take a toll on your body. Adequate sleep, physical activity, nutrition and stress management are key to living a healthy life. Proper nutrition can reduce muscle soreness, improve the immune system, build muscle and aid in quicker recovery.
High-Quality Protein
promotes muscle growth, bone-building, wound healing, eases muscle soreness and speeds up muscle recovery. Eggs, cottage cheese, soy, salmon and lean animal proteins are great choices.
Tip: Why buying eggs look for omega-3 enriched eggs for an extra nutrient boost!
Tart Cherry Juice, research shows tart cherry juice aids in muscle recovery and can help lower systolic blood pressure.
Omega-3 fatty acids,
increase protein synthesis, reduce soreness and improve muscular performance. Omega-3 rich foods include; mackerel, sardines, salmon, chia seeds, soybeans, walnuts and flaxseed meal.
Bananas potassium-rich bananas are a great portable, low-cost fruit. Speeds up glycogen recovery and aids in muscle recovery. Other potassium-rich foods include broccoli, leafy greens, potatoes, mushrooms and citrus fruits.
Don't forget the warm-up and cool-down
Stretching pre- & post- workout increases blood flow, warming up your muscles and reduces your risk on injury and muscle soreness.
Do you find looking at nutrition labels to be confusing and overwhelming? There is a lot of information there, with lots of numbers that add to the confusion. Let’s break down the top things to look out for on a nutrition label:
You know when you eat something sweet and then later in the day you start feeling sluggish and tired? That sugar crash feeling is from a sharp rise in blood sugar levels followed by a decline. Having consistent blood sugar levels provides us with a consistent energy boost. By structuring our meals in a balanced pattern, you will be less likely to experience a “sugar crash”.
"Your health and wellbeing should be your #1 priority, nothing else is more important" ~ Robert Cheeke
