Intense workout leaves your muscles not only depleted of energy but also very sore. With other sessions fixed in the coming days, you have to deal with the pain and work on recovering to be ready to go through another cycle of weight lifting and cardio exercises. For a good recovery, you need to take enough rest, have sufficient sleep, and eat pro-recovery foods to repair the broken tissues. Also, a good dose of wonderful anabolic products that aid in recovery would help a lot. You should not worry about how to get the anabolic products as you can achat steroide, a highly potent product in promoting speedy recovery and bodybuilding.
Proper post-workout nutrition has many benefits like promoting speedy recovery, minimizing muscle soreness, developing muscles, enhances the functioning of the immune system and restock glycogen in the body. All these are important for preparing the body for future workouts.
Here are some great recovery foods that will help you get back your strength and head to the fitness centre faster and with a lot of energy:
- Cherries or tart cherry juice
Cherries or tart cherry juice is your perfect food after an intense workout to aid muscle recovery and repair. Cherries are rich in anti-oxidants anti-inflammatory polyphenol compounds that help to alleviate pain and fasten recovery following exercises. Take the cherry juice without sweeteners, otherwise it will not be of any use.
- Sweet potatoes
Sweet potatoes are among the best complex carbohydrates. They help to replenish the exhausted glycogen after endurance exercises and strength training. Also, they supply the body with fibre, and vitamin C or beta-carotene.
- Whole eggs
The white part of the egg is a great source of Leucine which is one of the vital amino acids necessary for muscle recovery and plays an important role in enhancing muscle protein synthesis. On the other hand, the egg yolk has nutrients like vitamins, healthy fats and minerals such as phosphorus that enable the worn-out body muscles to make use of the highly nutritious egg white more efficiently.
- Brown rice
Brown rice is a good example of a whole-grain carbohydrate and is great at restoring glycogen levels in the muscles after some high-intensity workouts. Also, the body reaps great benefits from the probiotic fibre that readily available in whole grains.
- Salmon
Salmon is a great source of omega 3 fatty acids or fish oil. Among the omega 3s in salmon, there are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which play important roles in anti-inflammatory processes. Other great sources of omega 3 fatty acids are sardines, and mackerel.
- Cottage cheese
Cottage cheese is a perfect source of protein and has more protein than Greek yoghurt that has been more preferred. Also, the cheese provides Leucine to the body. The Leucine supplied from cottage cheese meets the requirement for building muscles after work out.
- Quinoa
The little grain that is known to be very powerful makes a very useful addition to any diet. It is rich in protein and fibre hence it is quite good for those who are observing a gluten-free, vegetarian or vegan diet and intend to raise their protein and fibre intake.
Conclusion
The recovery process also needs fast digesting carbs like any type of the white carbs or fruits which will raise insulin levels and restock glycogen reserves. Ideally, fast digesting carbs should be taken 10 to 15 minutes after exercises.
