1. What Is Muscle Recovery
Strenuous physical activity or workout can result in exercise-induced Muscle Recovery soreness. This cannot only.be uncomfortable but also can be a hurdle in day-to-day activities and during workouts. Exerting stress on muscles can damage the muscle fibers but they can be rebuilt. During their recovery, fibers tend to heal better and are stronger than before. This results in making your muscles even stronger. It should be noted that the recovery process varies from person to person as it depends on the nature of exercise and on other physical conditions.
2. What Happens During Recovery
Several things occur in the body during the muscle recovery process. These include:
3. Rebuilding Of Muscle Fibers
Putting stress on your muscles can lead to damaging the muscle fibers which breaks them apart. But in the recovery phase, these broken fibers heal stronger and this makes muscles stronger than before.
4. Restoration Of Fluids
Strenuous physical exercise leads to sweating which results in loss of fluid. By keeping the body hydrated pre and post exercise and even in between will help in maintaining sufficient fluids in the body which helps in delivering nutrients to muscles and other organs of the body.
5. Protein Synthesis
Protein synthesis grows muscles, making them more capable of handling exertion. According to a study by NIH, protein synthesis increases by 50% after intense resistance training.
It should be noted that in order to boost the recovery process it is important to treat the body with the right nutrients and also by taking rest.
6. Food Items That Help in Muscle Recovery
There are different foods and drinks that can help in muscle recovery.
7. Cottage Cheese
It is an excellent and rich source of providing whey protein and casein protein to the body which help in restoring muscles after strenuous activity and also allow muscles to replenish while sleeping.
Taking watermelon post-workout can make overly sore muscles relaxed. Due to the vitamin C content in watermelon, it helps in reducing inflammation.
Salmon is a good source of omega-3 fatty acids and also consists of potassium, protein and other vitamins. Omega-3 fatty acids are considered to be helpful in reducing inflammation in the body. And protein helps to repair and rebuild muscles post-workout.
10. Sweet Potato
Sweet potatoes are a rich source of carbohydrates which are required by the body after workout as such carbs provide energy to the body rather than being stored as fat.
Eggs too are rich in protein which is essential for muscle recovery. Consuming eggs post-workout provides the body with amino acids which are helpful to repair muscle tissue.
Bananas are a good source of providing energy to the body if you are working out along with minerals and vitamins. Studies suggest that consuming bananas can help to alleviate muscle cramps and soreness.
Spinach is full of essential nutrients. It contains vitamin A, C, K1, calcium, iron, magnesium etc. It also helps to overcome dehydration caused by workout as it contains potassium and magnesium which work as electrolytes and keeps the body hydrated.
14. Nuts and seeds
Excellent source of providing omega-3 fatty acids which are helpful in fighting or reducing inflammation and are helpful in improving overall health of joints and bones. Nuts might include walnuts and hazelnuts while seeds include flax and chia seeds.
Turmeric is very important for muscle recovery as it has anti-inflammatory properties. It can either be added in curries or directly in drinks like milk to get benefits out of it.
16. Whole grain bread
Whole grain bread consists of quality carbohydrates that are helpful to replenish or recover muscles. Also, it is rich in protein and fibers which again are very helpful in the repair and rebuild of muscles.
Juices that Help in Muscle Recovery
1. Tart cherry juice
Studies suggest that tart cherry juice or extract is helpful in facilitating muscle recovery and alleviates delayed onset muscle soreness which is a muscle injury that results from intense workout. Tart cherry juice is high in anthocyanins which have anti-inflammatory properties which reduce soreness and exercise-induced muscle damage.
2. Pomegranate juice
This juice is an excellent source of polyphenols which are plant compounds possessing anti-inflammatory properties. Drinking this juice benefits muscle recovery.
3. Beetroot juice
Beets contain battalions and dietary nitrates which help in lessening inflammation and improve the efficiency of mitochondria which are parts of cells responsible for providing energy that fuels the body cells.
Taking coffee before and after physical training helps in reducing delayed onset muscle soreness which is a muscle injury arising from hefty or intense training.
Foods To Avoid for Better Muscle Recovery
While some foods are best for muscle repair there are others that are not and it is best to minimize their intake.
1. Salty Processed Foods
An intense workout results in sweating which reduces water and nutrients from the body. But rather than going for salted chips it is better to have some healthy and natural option like banana smoothie which will help in restoring the level of nutrients in the body.
2. Packaged Energy Bars
Such bars are full of artificial sweeteners that can damage your digestive system and are also low in fiber and other minerals and vitamins that are needed post workout to build muscles.
3. Sweetened Beverages
These are not good options when you feel dehydrated due to exercise or physical training. Instead it is advised to either go for plain water or coconut water as these are without any added sugar and chemicals and will also keep you hydrated.
4. Other Alternatives to Aid Recovery
Other than maintaining diet and getting rest there are other ways by which muscle recovery can be improved. Ion therapy is considered to be helpful in making the recovery of muscles more effective. Ion therapy is also known as electrical muscle stimulation or EMS which is a protocol that brings forth muscle contraction with the help of electrical impulses which in turn stimulates motor neurons. This stimulation then results in muscle contractions that can be quick. The EMS device allows the user to engage in deep muscular contractions which can help in recovery and relaxation.
5. Steroids For Muscle Recovery
There are a number of steroids that aid in muscle recovery one of them being Winstrol which is the brand name for stanozolol. It is an anabolic steroid that can be found online or in stores in the UK which helps to build muscle mass and makes recovery faster post workouts. There are some steroids that combine two anabolic steroids. These are known as warrior anabolics and are good to produce testosterone in the body, also making the body strong. Consuming warrior anabolics can enhance protein synthesis which is helpful in the repair and rebuild of muscles. Also this anabolic helps in increasing endurance and increases fat loss. Warrior anabolic can be bought online followed by next day delivery in the UK.