Post Workout Meal for Recovery
Recovery is one of, if not, the most overlooked factor for health and fitness. When we workout, run, and resistance train we are breaking down tissue. Everyone knows that. When you use your muscles they can become tired and sore. This can hinder everyday activities and future workouts. Did you know that you can also wear down your central nervous system? Your central nervous system is just as important to recover as your muscles. It is affected by physical strain, cognitive use, ice baths, saunas, and basically anything that is strenuous in any way. If your central nervous system isn’t getting sufficient rest then it’s just a matter of time until you either burn out completely or you start to complete strenuous activities with very little effectiveness. Diet is one of the most important factors to control when aiming for proper recovery. Here is a list of some foods that should be in your post workout meal for recovery.
What Foods for a Post Workout Meal for Recovery?
Watermelon
Watermelon is very hydrating and loaded with nutrients. It is packed with the amino acid L-citrulline. Amino acids are the basic building blocks for proteins. This amino acid can also work as an antioxidant and promote the production of nitric oxide. Nitric oxide assists in blood circulation which will ultimately aid greatly in muscle recovery. That is why watermelon is a great food to consume after physical exercise.
Fatty fish examples would be salmon, mackerel, and sardines. Fish provides an excellent source of protein to help with recovery and muscle growth. Fatty fish are great sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These compounds reduce inflammation and promote faster recovery. They are also packed with many essential nutrients like vitamin D, vitamin B12, selenium, and various minerals. These nutrients will improve overall health, speeding up recovery.
Beets are rich in nitrates which the body converts to nitric oxide. As was previously mentioned, nitric oxides relax blood vessels, improving blood flow. Nitrates also have been shown to be ergogenic-to enhance physical performance-during intense muscle output. This is because of its ability to bring more oxygen into the muscles. Oxygen is a combustion factor necessary for the mitochondria to function. This ultimately increases endurance and reduces fatigue. Beets also contain a pigment called betalains. This pigment has antioxidant and anti-inflammatory properties. Because of beet’s ability to improve blood flow, reduce fatigue, and reduce inflammation it is a great food to eat for recovery.
Eggs are an excellent source of protein, containing all nine essential amino acids in the right proportions. Protein is vital for recovering and rebuilding muscles that get broken down during strenuous physical activity. Eggs are particularly good sources of leucine, an essential amino acid that plays a key role in protein synthesis. Consuming foods with high leucine concentration, like eggs, can stimulate protein synthesis, speeding up recovery. Eggs are loaded with other essential nutrients such as vitamin B, B12, riboflavin, folate, and minerals such as selenium and phosphorus. Eggs are also very versatile and can be prepared in numerous ways. This allows them to be easily implemented into meals and snacks.
Starchy Vegetables
Starchy vegetables such as sweet potatoes, squash and corn are great sources of carbohydrates. Carbohydrates are your main source of energy during energy, and consuming them after a workout can replenish glycogen stores in muscles. This provides fuel for future activities and supports recovery. They are also filled with nutrients such as vitamin C, potassium, magnesium, various B vitamins, all of which affect muscle function, energy metabolism, and immune support. The fiber they include aids in digestion. You can eat all of these foods to help recovery, but if you don’t digest them properly or fast enough it won’t matter. Fiber is indigestible in humans, so it pushes food through the digestive tract. Some starchy vegetables have a high water content, which keeps your body hydrated. Proper hydration is mandatory for optimal recovery.
A Protein Shake is an excellent post workout meal because it provide a quick, easily digestible source of quality protein essential for muscle repair and growth. After exercise muscles are primed to absorb amino acids.
Protein Shakes are also convenient. They can be combined with other nutrients like fruits, nuts and supplements. This make shakes an efficient way to meet nutritional needs and enhance recovery.
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Vitamin C
Vitamin C Roles in the Human Body:
- Antioxidant: Powerful Antioxidant that helps protect Cells from damage by free radicals. This reduces the risk of diseases such as heart disease and cancer.
- Collagen Synthesis: Essential for the biosynthesis of collagen. Collagen is a protein involved in clotting and maintaining the structure of skin, blood vessels, bones and connective tissue.
- Immune Function: boosts the immune system by stimulating the production and function of white blood cells. It enhances the skin’s defense system and helps wounds heal faster.
- Absorption of Iron: It improves the absorption of iron.
- Cardiovascular Health: Associated with a lower risk of cardiovascular disease.
- Eye Health: Reduces the risk of cataracts and macular degeneration.
Vitamin B
Vitamin B Roles in the Human Body:
- B1: Helps convert Carbohydrates to energy, supports nerve function, and plays a role in muscle contraction.
- B2: Aids in energy production, supports cellular function, growth and development and helps maintain healthy skin and eyes.
- B3: Supports the metabolism by helping to convert nutrients to energy. Essential for DNA repair and the production of stress and sex hormones.
- B5: Crucial for the synthesis of coenzyme A, which is important for fatty acid metabolism and the synthesis of hormones and neurotransmitters.
- B6: Involved in Amino Acid metabolism, red blood cell production and the creation of neurotransmitters…….
Vitamin D Roles in the Human Body:
- Bone Health: Enhances the absorption of Calcium and Phosphorus from the gut.
- Bone Growth: Unstable molecules that can damage cell membranes, proteins, DNA. They potentially lead to chronic diseases like Cancer.
- Immune System: Regulates the immune system.
- Cell Differentiation: Promotes cell differentiation and inhibits Cell Proliferation. This is a cancer prevention role.
- Insulin Regulation: Plays a role in insulin production and glucose metabolism.
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