Recovery is an essential part of anyone’s fitness journey. Nutrition is one of the key aspects in recovery as food is the fuel your body will use to grow and repair. This article contains 5 foods that will optimize your recovery and ensure you smash you next workout.
Blueberries, raspberries, blackberries etc. are all high in antioxidants, but what are antioxidants exactly? When you’re exposed to toxins, alcohol use and smoking this causes an accumulation of reactive oxidant species (ROS for short) which can lead to cell and tissue damage. Even when you exercise oxidative stress occurs, keep in mind a certain amount is needed for you to grow and adapt. A diet rich in natural antioxidants (not supplemental) is highly recommended.
Fatty fish such as Salmon, sardines and tuna are all a great source of a complete proteins. This, in turn, can help repair your muscles and induce performance benefits in cardiovascular and strength training. Fatty fish also contains vitamin D which can helps with muscle performance and your immune system health. The healthy fats that fish has can also lower inflammation and help prevent heart disease.
While most people would opt for skinless chicken breast and chicken thighs you’re actually throwing out a valuable protein: Collagen. Collagen not only provides benefits against signs of aging, wound healing, joint pain, joint longevity. Collagen also could alleviate muscle damage and inflammation following an intense work out.
Leafy greens such as spinach and lettuce are high in vitamin B. As many people are deficient in vitamin B getting enough can help those who struggle with fatigue and can even boost your work out performance.
A staple of tennis players during their breaks and for good reason too! Bananas are high in simple carbohydrates, meaning they get absorbed quickly and get stored in your muscles. This rapid absorption of carbs allows you to recover quickly and work at a high intensity. Not to mention they all contain potassium one of electrolytes which can help to prevent cramps.
1.Gabriele Pizzino et al., “Oxidative Stress: Harms and Benefits for Human Health,” Oxidative Medicine and Cellular Longevity 2017 (2017): 8416763, https://doi.org/10.1155/2017/8416763.
Pizzino et al.
Richard B. Kreider and Bill Campbell, “Protein for Exercise and Recovery,” The Physician and Sportsmedicine 37, no. 2 (June 2009): 13–21, https://doi.org/10.3810/psm.2009.06.1705.
Christine Tørris, Milada Cvancarova Småstuen, and Marianne Molin, “Nutrients in Fish and Possible Associations with Cardiovascular Disease Risk Factors in Metabolic Syndrome,” Nutrients 10, no. 7 (July 23, 2018): E952, https://doi.org/10.3390/nu10070952; Cynthia Aranow, “Vitamin D and the Immune System,” Journal of Investigative Medicine: The Official Publication of the American Federation for Clinical Research 59, no. 6 (August 2011): 881–86, https://doi.org/10.2310/JIM.0b013e31821b8755; Lisa Ceglia, “Vitamin D and Its Role in Skeletal Muscle:,” Current Opinion in Clinical Nutrition and Metabolic Care 12, no. 6 (November 2009): 628–33, https://doi.org/10.1097/MCO.0b013e328331c707.
Danielle Swanson, Robert Block, and Shaker A. Mousa, “Omega-3 Fatty Acids EPA and DHA: Health Benefits throughout Life,” Advances in Nutrition (Bethesda, Md.) 3, no. 1 (January 2012): 1–7, https://doi.org/10.3945/an.111.000893.
Franchesca D. Choi et al., “Oral Collagen Supplementation: A Systematic Review of Dermatological Applications,” Journal of Drugs in Dermatology: JDD 18, no. 1 (January 1, 2019): 9–16; Kristine L. Clark et al., “24-Week Study on the Use of Collagen Hydrolysate as a Dietary Supplement in Athletes with Activity-Related Joint Pain,” Current Medical Research and Opinion 24, no. 5 (May 2008): 1485–96, https://doi.org/10.1185/030079908×291967.
Tom Clifford et al., “The Effects of Collagen Peptides on Muscle Damage, Inflammation and Bone Turnover Following Exercise: A Randomized, Controlled Trial,” Amino Acids 51, no. 4 (April 2019): 691–704, https://doi.org/10.1007/s00726-019-02706-5; Joel L. Prowting et al., “Effects of Collagen Peptides on Recovery Following Eccentric Exercise in Resistance-Trained Males-A Pilot Study,” International Journal of Sport Nutrition and Exercise Metabolism 31, no. 1 (November 12, 2020): 32–39, https://doi.org/10.1123/ijsnem.2020-0149.
L. C. Heap, T. J. Peters, and S. Wessely, “Vitamin B Status in Patients with Chronic Fatigue Syndrome,” Journal of the Royal Society of Medicine 92, no. 4 (April 1999): 183–85, https://doi.org/10.1177/014107689909200405; E. M. Haymes, “Vitamin and Mineral Supplementation to Athletes,” International Journal of Sport Nutrition 1, no. 2 (June 1991): 146–69, https://doi.org/10.1123/ijsn.1.2.146.
Kevin C. Miller, “Plasma Potassium Concentration and Content Changes after Banana Ingestion in Exercised Men,” Journal of Athletic Training 47, no. 6 (December 2012): 648–54, https://doi.org/10.4085/1062-6050-47.6.05.