Sunday, 9 February 2014

8 foods that will help to recover faster

8 foods that will help to recover faster



If you have the ambition of taking a sport seriously, one important aspect of training not to be left aside are the recovery foods. Why so? The body needs to replenish its energy storages before the next workout.
After a workout the body's storage of glycogen (carbohydrate stored in muscles and liver) are on the low point. Without replenishing the storages it will be impossible to train correctly and improve efforts.
Furthermore fatigue will arise not only earlier at training but also during the day. Additionally it will prevent muscle soreness (caused by tiny tears in the muscles after high intensity workouts). When working out every day and even multiple times a day the storages need to be refuelled as soon as possible. 
Ideally a person should eat recovery foods within 30-45 minutes post training. The quantity is around 3/4 of a gram of carbohydrates per pound of bodyweight.

Eating the correct nutrients at the correct times is crucial for the best possible recovery. However which are the recovery foods that will refuel the storage of glycogen of the body? 
The nutrients an athlete should be looking for are carbohydrates, healthy fats, lean proteins and antioxidants.

Oatmeal
  • Complex carbohydrates
  • High soluble finer content
  • proteins
  • Long lasting flow of energy in bloodstream
  • Vitamin B
  • Minerals
  • Antioxidants
Nuts
  • Rich in fiber
  • Proteins
  • Vitamin B
  • Antioxidants
  • Omega 3 fatty acids
  • Anti-Inflammatory nutrients
Bananas
  • Rich in potassium
  • Vitamin B6, B12
  • Regulate digestion
  • Refueling of electrolytes
Salmon
  • Omega 3 fatty acids
  • Proteins
  • Reduce muscle soreness
Eggs
  • Proteins
  • Vitamin D
  • Muscle growth
  • Reduce muscle soreness
Berries
  • Strawberries, blueberries, raspberries,...
  • Antioxidants (Polyphenols)
  • Reduce muscle pain and soreness
Dark Leafy Greens
  • ex: kale, broccoli, Swiss chard,... 
  • Minerals
  • Omega 3 fatty acids
  • Antioxidants
Whole Grain Pasta
  • Loaded with carbohydrates
  • Longer lasting source of energy than regular pasta




Post a Comment