Very often you might have seen that people who want to keep themself fit and healthy spend a lot of time in the gym. Going to a gym and exercising is a very good thing but there can be some minor muscle injuries as it is very common in people you are exercising. So it is very important that after you work out and exercise you should have a very healthy meal which will help you get over the pain from the soreness and help in muscle recovery. (How to fix or reduce extreme muscle soreness). For muscle recovery, high protein foods are required. (High protein food for muscle recovery). And you must also make sure that you avoid the common mistakes in the gym.
There are some protein foods and important vitamins which help you recover from muscle soreness and help you in going back to your muscles and repairing them. After any workout, your muscles take at least 24 to 48 hours to recover on their own. But sometimes and for some people this time period can be longer if you are feeling so nervous for a longer time period it actually depends upon the nutrition you are taking. It might be possible that you are not taking proper nutrition.
Proper nutrition is the key to a healthy body. We are going to tell you about some foods which will help you recover quickly from muscle soreness and pain after a workout and it will also help to speed up your muscle recovery.
Turmeric
According to the research conducted by the European Journal of applied physiology turmeric is very effective in fighting inflammation and it is rich in curcumin which is a type of antioxidant that fights information. Consuming turmeric can help you relieve muscle pain and soreness very quickly. Turmeric is anti-inflammatory which helps reduce muscle damage and inflammation and it also helps in repairing your muscles which will improve your athletic performance.
Curcumin present in turmeric reduces the chemical pain and inflammation enzymes. This relieves you from inflammation and pain. It is a very effective way of treating your muscle pain and inflammation.
You just have to take two cups of cow milk or almond milk and one teaspoon of turmeric and one teaspoon of Ginger to boil them strain it and drink it this will relieve you from all the muscle soreness and inflammation.
Cottage cheese
Cottage cheese is a source of two different types of protein which are whey protein and casein. Whey proteins is a better option for muscles recovery and it is known for muscle recovery because whey protein is digested very slowly by our body.
You can include it in your pre-workout meal. The casein protein present in cottage cheese will reach your muscles after a workout and will help in muscle recovery. Cottage cheese Is filled up with live cultures and good bacteria. These life cultures and good bacterias help our body to absorb the nutrients present in cottage cheese.
Cottage cheese also helps to repair our muscles and increase the strength in our muscles therefore it is a very important source to speed up muscle recovery.
Seeds
Flax seeds hem seeds chia seeds all the seeds are very rich in Omega 3 and a very good source of Omega 3 and are known as ALA or a-linolenic acid. This fatty acid is a building block that is used by our body to create hormones and reduce inflammation and it helps in muscle contraction and relaxation hence it is a very important fatty acid that helps control inflammation and muscle contraction and relaxation.
Your body cannot naturally create Omega 3 that’s why you have to include it externally in your meals. Good sources of Omega 3 are soya beans walnuts seaweeds leafy greens and wheat germ.
Whole grain bread
A lot many people nowadays stop eating carbs altogether. This can affect your body negatively more than it will help your body. Also, an important source required by our body. By including healthy and quality carbs like Whole grain bread or cereals you will get energy which is very useful to relieve your muscles after an extensive exercise session. After an extensive exercise session eating carbs can help restore your energy levels.
Whole grain bread consists of fiber, protein, vitamin b, iron, zinc, magnesium, and copper. These are very essential for your body and will definitely help in relieving your muscle soreness and relaxing them. You can even eat whole green bread as a toast with peanut butter which will help in getting enough carbohydrates and protein.
Salmon
Salmon fish is a very fatty fish that consists of Omega 3 fatty acid which is very helpful in fighting inflammation. It is also a very rich source of lean protein. Salman fish helps restore muscle soreness and helps in muscle building. You can consume salmon at dinner and even eat it within 45 minutes of your exercise session.
Conclusion: the five fruits given in this article will definitely help you relieve your muscle and give you relief from muscle soreness. You can also so take expert advice from your gym trainer for more such information.
Dr. Susanna Ashton has been practicing medicine for over 20 years and she is very excited to assist Healthoriginaltips in providing understandable and accurate medical information. When not strolling on the beaches she loves to write about health and fitness.