Here is the best food to eat for muscle recovery and grow mass. Learn about muscle recovery supplement to reduce soreness and repair muscles to stimulate fast growth.
Diet is an important part of life for anyone who has decided to seriously take care of themselves. During the training (especially intensive), our muscles get microtraumas, there is a big load on the ligaments and joints, together with then useful micronutrients are extracted from the body, necessary for the full functioning of our body, so a proper, balanced diet is just necessary.
Each coach has his own approach and his vision of how a person who sports have to eat. We will consider the general rules that anyone is able to observe. Because it is not only useful but also very tasty.
So, during training, our muscles and skeleton get an intense load and in order to consolidate the results and become even stronger and more enduring, we need to throw them bricks for construction. If you choose high-quality materials, get a strong and durable “house”, which is not afraid of any cataclysms.
What to eat for muscle recovery
Here are the food and nutrition you need for fast recovery and growth of your muscle.
Carbohydrates are an excellent fuel for your muscles during training. During heavy loads, glycogen is actively consumed in your body, which means that if you get a good charge, recovery will take longer and more painful, and the results will be weaker than it could be with the right approach.
In addition, if there is not enough carbohydrate fuel in your body, the body will start consuming proteins first, then fats. And this means that you take away the same building material, which usually goes to the recovery of muscles after training. And that’s why it is necessary to take carbs before working with iron, with a wide choice of dishes from products that contain a large number of carbohydrates.
If carbohydrates are our fuel, then proteins are building blocks for our muscles. More precisely, building blocks are amino acids, of which proteins are composed. Especially it concerns long training (longer than an hour). The best source of protein you need is:
- Eggs: The palm of the championship belongs to the usual egg. On average, it has 6 grams of protein, which has the highest biological value. Simply put, it contains all 20 amino acids that are easily absorbed by the body.
- Milk: Dairy products are rich in protein, as well as calcium, necessary to strengthen bones. To restore after exercise, you can use chocolate milk: it contains carbohydrates, which make up for energy costs, as well as a combination of whey protein and casein.
- Yogurt: Yogurt has a combination of casein and whey protein. Since in the process of its production there is a decrease in the concentration of lactose, it is absorbed much better. Therefore, yogurt is best suited for people with lactose intolerance.
- Soybean: In addition, with lactose intolerance, you can pay attention to soy products, such as tofu and soy drinks. They help restore strength, and also reduce cholesterol and the risk of heart disease.
- Pistachios: Pistachio, a practical choice for those who can eat only on the go. In 50 grams of nuts contains about 6 grams of protein, sodium, potassium, as well as electrolytes, which are expended during training.
- Chicken and turkey: The most dietary types of meat are chicken and turkey. They contain a small amount of cholesterol and a lot of nutrients, including lean protein. The skin of chicken and turkey contains saturated fats, so it is recommended to remove it before cooking.
- Fish and seafood: Fish and seafood are good sources of protein and, as a rule, contain a minimum amount of fat. Fatty types of fish, such as salmon, trout, tuna, and mackerel, are rich in essential fatty acids Omega-3. They have a positive effect on the functioning of the brain, cardiovascular system and overall health.
We have listed both animal and plant protein because your body needs both sources of protein.
Many people mistakenly believe that fats are evil. But in fact, it all depends on what type of fat it is. Saturated and trans fats are your enemy. Fatty amino acids found in oily fish are your helpers. They not only trigger the mechanism of producing “restorative hormones” in our body but also regulate the flow of oxygen in the blood.
During training, the body loses a large amount of fluid. In school and in sports aerobics, we were very much criticized if we drank right after training. But at the same time we, for some reason, no one said that you can and even need to drink small portions during training. If you run only a few kilometers, you can not take water with you. But if it is 10 kilometers or more, and even the heat, water must be with you!
After training, as in time, it is best to drink not just water, but a special, sports drink (isotonic) with all the necessary trace elements, which are removed from our body together with sweat. From simple options, mineral water with the released gas just salted water or water with a small amount of orange juice (per 1 liter of water 100 ml of juice) will do. Also, some athletes after long training drink “honey water” for 1 liter of water 2-3 tablespoons of honey.
Modern sports nutrition, no doubt, has made a real revolution in bodybuilding. With the development of technologies, high-quality, fat-free and carbohydrate-purified concentrated proteins, the main building material of our muscles are available to athletes.
Of course, you can try to get the necessary amount of protein and with the usual food, changing your diet and introducing into it a large amount of rich full of protein foods like eggs, cottage cheese, cheese, fish, meat, and the like. However, in order to ensure that the body does not experience a deficiency in amino acids during the recovery, it is necessary to arrange full-fledged meals as often as possible, which is not possible for most bodybuilding lovers. And the constant use of large portions of high-protein food leads to an overload of the digestive tract and the receipt of a huge number of “extra” calories and fast carbohydrates deposited in fatty deposits and not at all conducive to the achievement of a beautiful figure.
For this reason, the first step to accelerated growth of muscle tissue should be a trip to the sports nutrition store. The cost of it, unfortunately, does not always differ democratically, but, given the high nutritional value, it is fully justified. Getting adequate amounts of high-grade amino acids from food, in any case, will require even greater costs.
A great way to save on sports nutrition without losing effectiveness is to choose the complex protein shakes. They contain proteins from various sources whey, micellar, casein, milk, soy, and others. Thus, combined cocktails combine rapid assimilation of whey proteins, with the long-term action of casein and a diverse amino acid composition of other valuable protein sources for muscle growth.
Proper use of protein shakes is the key to their maximum effectiveness. Mix the powder with low-fat in a hand shaker or in a stationary blender.In the cocktail, you can add kiwi, apple, banana, and carrots. Such a cocktail will be much tastier, more useful and much better absorbed by the body. During intensive sessions, drink a cocktail for 1.5-2 hours before training, immediately after it (it is important not to dilute the drink in advance bring the shaker with powder to the gym and dilute it immediately before consumption), in the morning, together with breakfast and the evening before bedtime. Thus, the body will constantly have a full-fledged source of amino acids for recovery and accelerated muscle growth.
To accelerate recovery after training, add to your diet and high-performance complexes BCAA.
The first hour after training is your “golden hour”, the most optimal time to replenish depleted reserves of your body. Therefore, if you have the opportunity, take a snack during this period of time. And it is better to prepare for this in advance.
You should also pay attention to the ratio of carbohydrates and proteins. It usually ranges between 2: 1 and 4: 1 (carbohydrates to proteins). It all depends on the intensity of your workout. You can start with a minimal option (2: 1) and see how you will feel after that. If this is not enough for a full recovery, then you can try the option with a ratio of 3: 1. The 4: 1 ratio is usually used after long and complex training.
Products with a high content of carbohydrates, fiber, protein and fatty acids: whole wheat bread, whole grained pasta, porridges (especially oatmeal), wild rice, berries, fruits, vegetables, fatty fish (salmon, salmon, trout, tuna, herring), eggs , chicken fillet, peanut butter, black chocolate, legumes, nuts, Greek yogurt, dried fruits.
Especially it is necessary to allocate a salmon, bananas, carrots, an orange, avocado, broccoli, berries, and Greek yogurt.
You can make a sandwich of whole grain bread with salmon, a sandwich with chicken breast or a sandwich with egg and add salad and greens to it. Or it could be Greek yogurt with a banana and berries. Oatmeal filled with yogurt without flavors, with the addition of berries, bananas, spoons of honey or dried fruits with nuts and pieces of chocolate can also be a pretty good option. Sandwich with peanut butter, food for the sweet tooth.
Since there are enough products to choose from, one can always make something very tasty and quick. Have a nice appetite and watch what you eat.