Muscle growth requires the right building blocks. So does muscle recovery. What you eat can impede the process or improve it. Foods high in quality protein, such as fatty fish, whey protein, whole milk, or chicken, should be part of your diet. Muscle recovery also is affected by the rest of your diet. If you have sore muscles, tart cherry juice or watermelon helps.
Whether building muscle or just maintaining it, quality protein is vital.
If you want to build muscle, you need to eat 1.6 grams of protein for every kilogram you weigh. Every 10 pounds equals approximately 4.5 kilograms. You also need adequate calories to build lean muscles. Those calories should include complex carbohydrates and healthy fat. They ensure you get all the nutrients you need to build and maintain muscle mass. Besides quality protein, such as fatty fish and whole eggs, beans provide protein, plus fiber, vitamins, and minerals. Plain oatmeal, not the instant type with sugar and flavoring, offers plant protein, fiber, carbohydrates, and nutrients. Avocados are a good source of healthy fat. They also have folic acid that can improve muscle development.
Sore muscles can deter you from exercising.
Everyone has felt it at one time or another, the pain that makes you want to sit as still as possible. To avoid that pain and improve your recovery, eating or drinking the right things can help. Tart cherry juice, blueberries, and other red, purple, or blue fruits and vegetables, are high in anthocyanins. They have anti-inflammatory properties that can help reduce soreness after working out. Watermelon not only hydrates, but it also promotes muscle recovery. The L-citrulline does that by increasing nitric acid production. Beet juice also helps recovery. It has dietary nitrates that boost nitric acid and betalains that reduce inflammation.
Some foods help with both muscle building and recovery.
Fatty fish are at the top of the list for both recovery and building muscle tissue. Fatty fish, like salmon, provide the nutrients to help muscles recover. The protein is easily available to the body to boost the repair of muscles by improving the process to regenerate muscle cells. The omega-3 fatty acid can help reduce inflammation and speed recovery. Dairy, like yogurt and whole milk, is also good for both building and recovery.
- Whole milk, especially chocolate milk, does more than improve recovery and boost muscle building. It’s also a good pre-workout drink. It improves your performance during exercise.
- If you’re consuming chicken or turkey for muscle growth, make it white meat, like the breasts. It contains all essential amino acids, minerals, and B vitamins to boost muscle building.
- If you love your morning coffee, you’ll appreciate that it’s good as both a pre-workout and post-workout drink. It improves your performance and can boost recovery. The caffeine in it is the main factor.
- A handful of pumpkin seeds may be all you need. They’re high in leucine, magnesium, folate, polyunsaturated fats, and vitamin K. Vitamin K plays a vital role in recovery and muscle maintenance.
For more information, contact us today at Thrive Fitness Atlanta