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After an intensive workout session, the body demands rest and recovery to heal the muscular strain and gain the energy back. It is often recommended to take frequent breaks between workout sessions and take a day off or two to rest the body and prepare it for the upcoming training week.
While frequent breaks and sleep are recommended for active recovery, diet plays a huge role too. Extensive workouts damage the muscles and strain the body. A recovery diet with a healthy amount of nutrients can help you get the strength back and heal the muscles to prepare it for future sessions.
Not only will these foods help in proper recovery, but they also make the body even stronger. Carbohydrates play a huge role in providing the body with sufficient energy that it uses up during a workout. Whereas proteins heal the muscle damage and make them stronger.
Learn what foods can help you recover faster after heavy workouts and include these foods in your recovery rituals.
These 6 Foods Are Vital For Recovery
1) Eggs
Eggs are a good source of protein and include other essential vitamins and minerals too. As suggested by National Library of Medicine (NIH), the high content of proteins in eggs along with amino acids aids in muscle repair. Both raw and cooked eggs increase the concentration of postprandial plasma amino acid which stimulates the synthesis of muscle protein. You can eat them boiled, steamed, or cooked in different delicious dishes.
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2) Quinoa
The benefits of quinoa as a health booster are quite well-known. Being a host of various nutrients, quinoa is that one superfood that contains all you need for active recovery. Exploring the beneficial properties of Quinoa, one NIH study demonstrated how the proteins in quinoa aid in muscle recovery. Quinoa contains all 9 essential amino acids which makes it an excellent source of high-quality protein.
3) Oatmeal
Oatmeal is packed with loads of carbohydrates which helps boost energy. The complex carbs in oatmeal fill up the depleted and tired muscles and team up with proteins to help grow your muscles. One NIH study explored the health-beneficial properties of Oats concluding that oat proteins effectively reduced eccentric-exercise-induced skeletal muscle soreness. Eating oats after every workout will help you see effective results every day and keep your energy boosted.
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4) Whole Wheat
Carbohydrates are those essential nutrients that break down into glucose and provide energy to the body. When it comes to carbohydrate content, nothing can beat the prominence of whole wheat. The NIH study on the contribution of wheat to human diet and health also explored how wheat is beneficial as a source of energy. It was concluded that wheat not only acts as an excellent source of carbohydrates but also contains a substantial amount of proteins and vitamins which help in recovery.
5) Sweet Potatoes
Sweet Potatoes are rich in carotenoids along with copper which helps restore energy levels and preserve the neurological, skeletal, and cardiovascular systems. Sweet potatoes also contain vitamin C, antioxidants, and bioactive compounds which help in the rejuvenation of the body and mind. It also works as a rich source of carbohydrates for post-workout meals. Normally sweet potatoes are associated with weight gain, but if you eat them after a workout, their nutrients will be converted to energy.
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6) Banana
Banana is packed with water and carbs, which works great for the body after a workout. Bananas help in refilling energy that is stored in muscles in the form of glycogen. As concluded in NIH study, bananas work wonders when it comes to metabolic recovery from heavy exertion. You can have it as a smoothie or eat it by itself, its deliciousness will give you mental joy too.
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Whether you want to have a quick recovery after a workout or want to enjoy the rest of the day to prepare for the next cycle, these foods will help your body return to health. You can savour these foods in various ways and explore the creative possibilities in which you can add them to your diet.
