Did you know that what you eat and drink can significantly help to reduce post workout muscle recovery time, whether you are an elite athlete or heading into the gym for the first time in years? And let’s face it, that first time back in the gym after a break, no matter how short or long it is, can be rough. The day after getting back to the gym or trying a new workout, you may wake up with muscle cramps or muscle spasms that will make you reconsider going back for more. Instead of giving up on your workout routine, why not consider consuming foods and drinks that may reduce your muscle recovery time?
Here are 10 of them:
10 Foods that Reduce Post Workout Muscle Recovery Time
Your daily cup (or two) of Joe can help reduce post-workout muscle soreness. Caffeine has long been known to increase alertness and endurance. A study also found that caffeine reduces thigh pain during moderate-intensity cycling. A dose that is roughly equivalent to two cups of coffee can cut post-workout muscle pain by up to 48%. In fact, caffeine appears to be more effective in aiding post-workout muscle recovery than several commonly used drugs.
For generations, ginger root has been used as a folk remedy for ailments such as colds and upset stomachs, and recently it was found that daily ginger consumption also reduces muscle cramps and pain caused by exercise.
Tart Cherry Juice
A recent study discovered that tart cherry juice was significantly helpful in preventing the symptoms of muscle damage after exercise. Not only was muscle recovery time reduced, but muscle strength among participants was slightly improved too.
Vitamin D levels are strongly correlated with muscle efficiency. People with vitamin D deficiency often experience more muscle fatigue. Salmon is extremely high in vitamin D, as well as Omega-3 fatty acids. It is widely known that Omega 3 fatty acids can have powerful anti-inflammatory and immune benefitting effects, and salmon is the one of the leading sources of Omega 3 fatty acids.
Speaking of vitamin D, let’s not forget that lots of dairy products are heavily fortified with it. Not only that, milk is high in protein too. When study volunteers consumed three high protein meals per day, their muscle protein synthesis was 25% higher. Additionally, many milk brands that are fortified with vitamin D are also fortified with Omega 3 fatty acids, so it’s a win-win-win!
The immune system plays a big role in how muscle repairs itself and protects against additional damage when an exercise is done a second and third time. Eggs are one of the few foods that naturally contain every single B vitamin, along with a range of amino acids. They also contain large amounts of vitamin D and protein, both of which helps build muscles. Additionally, some eggs are produced by hens fed a diet containing flaxseed, so those eggs also contain Omega-3 fatty acids, since flaxseed is rich in Omega-3’s.
Whole Grain Cereal
It is quite possible that a bowl of whole-grain cereal with milk may be as good as a sports drink for reducing muscle recovery time after exercise. I’d be willing to bet that an organic, GMO-free cereal is more beneficial than the a sugar-laden, GMO-filled conventional brand. However, it should be noted that this study was supported by the General Mills Bell Institute of Health and Nutrition, so take it with a grain of… cereal.
It has had a long reputation among athletes, and now watermelon juice is getting backed by a scientific support. A recent study has found that watermelon juice can, in fact, relieve post-exercise muscle soreness.
Leafy green vegetables such as spinach are high in nitrates, and research has shown that we require less oxygen during exercise when we consume nitrate rich foods. A nutritional powerhouse, spinach is also loaded with calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, vitamin C, vitamin B, Vitamin E, vitamin K, thiamine, riboflavin, niacin, pantothenic acid, fiber, and folate.
Beets are also high in nitrates, which increases the blood flow to muscles that receive less oxygen. In fact, beetroot juice consumption resulted in a 38% percent higher blood flow to the skeletal muscles during exercise, and when there is more blood flow to the muscles there is less likelihood of soreness or a need for recovery time. The health benefits of beets also includes their ability to detoxify and protect the liver,
And of course, always remember to drink plenty of water!! Dehydration is sure to inhibit your post workout muscle recovery time, no matter what type of workout you’re doing. Don’t let those muscles get thirsty!
By the way, you can buy several brands of organic coffee, organic unsulfered ginger, organic tart cherry juice, Omega-3 fish oil, organic watermelon juice, organic spinach extract, and organic beetroot all at LuckyVitamin.com! LuckyVitamin started in a pharmacy, transformed into a dynamic health foods store, and then exploded into an online retailer. Right now you can save Up To 55% off of pre-workout and post workout products at LuckyVitamin.
That first time working out after a long break usually leads to muscle pain and soreness. Don’t be concerned about going back to the gym or trying that new workout, because reducing your recovery time can be as easy as eating and drinking the right foods!
Disclosure: I’m a LuckyVitamin.com ambassador, and I am proud to be able to share the brand with my readers!
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