In this article we will talk about 11 foods that help us decrease muscle pain and / or speed up the recovery process after a hard workout.
What is the musculature?
Muscles are what allow us to make any movement of our body. The musculature gives us the ability to move, walk, speak, breathe and do everything in general. As an interesting fact, the fact that the strongest muscles in our body are those of the jaw stands out. The force of its compression can exceed one hundred kilos! But the strongest individual muscle is the tongue.
Can you imagine that just to take one step we put more than 200 muscles in motion at the same time?
To recover after any muscular overload we need at least 2 days. In addition, the muscles of the spine are the ones that need more time, since it performs at least 4 functions: support, protection, cushioning and motor.
Why is diet so important to keep the muscles in tone?
Roughly every day, half of the energy used by the human body is spent on muscle contraction. For each burst of activity, the muscle cell consumes the amount of nutrients necessary to produce energy. That is why it is so important to replenish our body with useful substances.
Many people think that the maintenance process or Muscle recovery is difficult or you just don't want to waste time on it. However, following a daily routine can achieve incredible results. It is not a secret that in order not to feel muscle pain and always be in shape you have to do 3 things:
First, practice sports.
Second, eat well.
And, third, take care of your body with a decontracting massage or relaxing massage at least once a month.
As you can imagine, the key is to do these guidelines regularly. This will keep you healthy.
What foods are most important to eliminate muscle pain?
Now we are going to make a list of the products that will help us to get the desired shapes quite quickly, relieve muscle spasms, decrease muscle pain and restore energy balance. In general, muscle tissue is made up of water, protein, and a small amount of other substances: glycogen, lipids, extractive substances containing nitrogen, salts of organic and inorganic acids, etc. The amount of water is 72-80% of the total mass.
However, the product number 1 is the water. It is not necessary to drink 3 liters a day, but a minimum of 1 - 1.5 liters is recommended. Water is very important for proper body temperature regulation and proper heart and muscle function. A decrease in hydration in the body by just one 2% reduces the indicators of maximum strength, because it causes a decrease in blood plasma volume. And because of that, the energy does not reach the muscle cells.
What is the best source of natural protein?
Number 2. Eggs are an ideal source of protein that helps us accelerate the repair of muscle tissues. They contain a high concentration of leucine, the most important amino acid for muscle development. Several studies indicate that eating eggs increases energy production, stimulates protein synthesis and helps to recover from intense exercise (if you want to know more, Press here). Additionally, eggs contain antioxidants such as selenium, lutein, and zeaxanthin. Eating eggs has also been found to reduce inflammation.
What fruit is good for muscle aches?
Number 3. Pineapple increases the antioxidant status of the blood and provides the body with substances that can help overcome muscle pain and inflammation. They restore muscle glycogen stores, which is a source of energy for muscles. In addition, they contain unique antioxidant compounds that promote tissue healing and repair.
What products have Omega?
Number 4. I choose tuna to provide me with the necessary fat content. Fatty acids (Omega 3, EPA and DHA) found in fish are perfect for muscle recovery, as they improve cell signaling and have anti-inflammatory effects. Keep in mind that fish oil resists the production of toxins and helps reduce inflammation.
|Fish type||Fats (in g / 100g of product)|
Number 5. Almonds and / or other nuts to accelerate the repair process of damaged muscle tissue. Almonds are a source of fatty acids Omega-6. The consumption of fats of different origins has a protective effect on the organism. For example, bone repair is faster with a balanced intake of fatty acids Omega 3 and Omega-6.
What can you eat to improve your metabolism?
Number 6. The Broccoli or derivatives are vegetables that improve estrogen metabolism and metabolic processes. They also provide us with substances that reduce inflammation and do not cause a rise in blood sugar. Broccoli contains many nutrients, including natural sugars, vitamins PP, B, choline, carotene, methionine, which prevent the accumulation of cholesterol in the blood. It also contains phytin, which helps remove heavy metal salts from the body.
What food contains amino acids and proteins?
Number 7. Beef can provide our body with all the essential amino acids: potassium, sodium, magnesium, calcium, phosphorus, manganese, selenium, zinc, copper, iron and other trace elements. Lean meat is much easier to digest than other meats. Contains B vitamins (B1, B5, B2, B6, B3, B9, B12, B4 - choline), vitamins PP, K, A. Contains amino acids and proteins, including collagen and elastin. In case of anemia, it is useful to eat beef, as it improves the composition of the blood and increases hemoglobin.
What is the best natural anti-inflammatory pain reliever?
Number 8. The Turmeric contains curcumin, an anti-inflammatory pain reliever compound, and it also helps relieve delayed muscle pain. Recently, it was discovered that turmeric can also reduce muscle pain, especially in people who do active exercises. During the study, people taking 200 mg of curcumin per day significantly reduced muscle pain while the placebo group did not.
The best natural energy drink.
Number 9. The Orange juice is a natural energy drink that contains vitamin C and potassium. Thanks to these compounds, muscles are developed, including that of the heart. First, potassium regulates blood pressure. And, the second, improves the flow of oxygen to the brain. The result is instant energy recovery.
The product that relieves pain and muscle cramps.
Number 10. The Sweet potatoes are composed entirely of complex carbohydrates that feed the muscles very well. It has been shown to relieve muscle aches and pains after strength training. In addition, it contains vitamins B6, C, D, A, iron, phosphorus, magnesium and calcium, which strengthen the body's defenses. Sweet potatoes contain dietary fiber that is not digested in the stomach and is excreted from the body along with toxins.
The food that suppresses DOMS (Delayed Onset Muscle Pain).
Number 11. Research on blueberries and cherries has shown that these berries suppress DOMS (Delayed Onset Muscle Soreness) and promote rapid muscle recovery. These berries contain powerful nutrients that accelerate the elimination of exercise metabolites. Cherries have the added benefit of increasing the levels of the sleep hormone melatonin in your body, so you get a good rest after training. And it is also composed exclusively of dietary substances: proteins, fiber, carbohydrates, so it is perfectly suited to the diet of those who want to lose weight.
Eat blueberries, cherries, raspberries, strawberries, blackberries, and plums. They help reduce delayed muscle pain syndrome.
How to keep the muscles healthy?
If you decide to change your lifestyle, your body, practice sports, gain muscle mass or lose weight, the first thing you should do is change your diet. Try to make it as balanced as possible and completely abandon harmful products (flours, sweets, etc.), or at least reduce their consumption. In the previous list we have seen only some of my favorite foods, but there are many more, like the ones I show you in the following figure. It must be borne in mind that only indirect techniques such as diet or sports cannot completely eliminate muscle pain. It is important to complement it with therapeutic massages that act directly on the muscles, tone and relax them.
In our chiromassage center Barcelona Lorem Masaje & Bienestar offer relaxing and decontacturing massages to remove muscle tension and keep the muscles in tone.
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