Diet and Muscle Recovery

You can enjoy the benefits of watermelon in its fruit form or as a juice. Besides being very refreshing and hydrating, this fruit is loaded with many helpful nutrients. It is rich in the amino acid L-citrulline that is a building block for proteins and is a powerful antioxidant. It also promotes the production of nitric oxide that encourages stronger blood circulation. This supplies more oxygen and nutrients to the muscles, helping to boost recovery, repair and energy levels. 

Its high vitamin C content can also help reduce inflammation while its magnesium content can aid in keeping muscles relaxed after contracting and disposal of lactate that can build up during exercise and cause tightness. Its potassium can also encourage better muscle function by relaxing blood vessels, improving blood flow and reducing the problem of muscle cramping.  

Eggs are a very versatile food that can be prepared in several simple and tasty ways. They are high in protein which is key to muscle recovery and repair. For the most nutritional benefit, it is best to enjoy them whole. Some people do prefer just the whites, but the yolks do provide several helpful nutrients that deliver a more powerful muscle-building response. 

The yolks contain several vitamins and minerals. Their vitamin A content encourages better protein synthesis that promotes better muscle growth and repair, while the phosphorous and iron support good muscle contraction and reduces muscle pain after exercise. The selenium helps to also encourage muscle recovery and reduce fatigue.

Fatty fish like salmon, lake trout, mackerel, and sardines are a great source of protein and helpful nutrients that promote better muscle recovery. With adequate protein levels, your body can more easily acquire the macronutrients needed to undertake muscle repair after exercise-induced damage. 

This food is also a rich source of omega-3 fatty acids that help to reduce inflammation, encourage muscle growth, and reduce delayed onset muscle soreness (DOMS). Its potassium content can also promote better muscle function by replacing electrolytes lost during exercise. 

While there is much emphasis on proteins when it comes to muscle repair, carbohydrates also have a role to play. Sweet potatoes are a rich source of complex carbohydrates and other nutrients that boost glycogen levels needed to fuel muscle activity. Glycogen is stored in the muscles where it can be easily accessed to fuel activity. Without these stores, the body would be forced to burn fat for energy leading to increased fatigue and diminished performance. 

Sweet potatoes are a rich source of potassium that replenishes electrolytes and encourages better muscle contraction. It is also high in vitamin A that aids in muscle repair and growth while promoting the production of testosterone that is a muscle-building hormone. The more strenuous your workouts, the more urgently you should replace glycogen stores so that muscles can keep working optimally. Ideally, this should involve combining sweet potatoes with a rich protein source like eggs or fatty fish for the best results.

Simple yet highly nutritious, spinach is a rich source of many vitamins and minerals. It contains ample amounts of potassium and magnesium that help to restore electrolyte balance that develops as you sweat during exercise. It is also a rich source of vitamins A, B, C, and K1. Vitamin A helps promote muscle synthesis while B boosts circulation for better oxygen delivery to muscles which can affect performance. 

Vitamin C helps boost the immune system whose strength may dip after a workout and may aid seniors to retain better muscle mass as they age. It also contains protein that contributes toward muscle growth and repair.

Bananas are the most commonly seen fruit at sporting events as they are a simple source of some of the most beneficial vitamins, minerals, and fibre for muscle recovery and repair. They provide an instant and sustained boost of energy and nutrients that is hard to beat. They are high in potassium that helps to replenish electrolytes and ease muscle contraction and DOMS. Their magnesium content encourages better flexibility and reduces the risk of injury from tight muscles and cramping. 

The vitamin B6 content encourages better muscle recovery and growth. It aids in the absorption of amino acids from proteins that promote muscle gain. This makes it helpful to combine a banana with a protein for optimal results. They are also a good source of carbohydrates that provides much-needed fuel when exercising.