Foods for strength and muscle recovery

What are recovery products? This is food that restores a person's energy and activity - after high loads, illnesses, poisoning or any other stressful situations. Experts believe that to achieve results, it is necessary to combine two factors: recovery products plus adequate sleep.

A diet that restores strength after exercise should contain a lot of proteins. It supports muscles and increases overall energy. The second factor is drinking plenty of mineral water, which serves to restore and maintain water-salt balance.

The recovery of a sick person's strength occurs according to a different scheme. Discomfort from energy losses due to the fight against the disease can last a long time. After all, for a full recovery, time is needed, good conditions for rest and proper nutrition with quickly digestible products for the restoration of the body. A temporary taboo is imposed on heavy, fatty, spicy, salty food.

The approximate menu consists of vegetables, fruits, honey, dried fruits, nuts, citrus fruits, dairy products; drinks – juices, teas, water, decoctions. More about energy-rich products:

1. Mate is the best alternative to coffee.
2. Honey – creates an energy reserve for a long time.
3. Pumpkin seeds – stimulate protein production and increase endurance.
4. Walnut is an excellent source of energy.
5. Banana – contains both fast and slow carbohydrates; instantly satisfies hunger and stores energy for “later”.
6. Eggs are rich in leucine, which is essential for energy production.
7. Apple – supplies quercetin, which stimulates the ability of muscle cells to produce energy.

8. Legumes are a source of plant proteins and many other useful substances.
9. Oatmeal - the popularity of breakfast is explained by the presence of thiamine, which increases endurance and the ability to withstand daily stress.
10. Yogurt – increases immune strength, prevents intestinal disorders.

Experts emphasize that in order to speed up rehabilitation after an illness, a person’s psychological focus, his desire to recover faster, and restore physical and mental strength are important.

Products for fast recovery

In the process of recovery after an illness, food plays a major role. With the help of products for the recovery of the body, it is necessary to replenish the loss of calories, protein, vitamins and other components spent on the fight against the disease. And with them, strength and energy will be restored.

The following dishes are very useful in a diet menu:

• boiled fish, meat;
• fresh, stewed, pickled (especially cabbage) vegetables;
• semolina porridge, oatmeal with dried fruits;
• cheeses;

• tea, cocoa, fruit and berry drinks.

In addition to nutrition, it is important for the patient to drink, sleep and breathe more. And not only clean air, but air saturated with pleasant smells, essential oils: lavender, mint, pine needles, lemon balm, orange peels, ground coffee. It has been proven that all these incense, as they were called in the old days, contribute to recovery in the most miraculous way.

At the same time, during this period, it is necessary to exclude from the menu fermented milk drinks, cottage cheese and sour cream, marinades, pickles, heavy foods, chocolate, and nuts.

Healthy people also need energy boosting, for example, after intensive work – physical, intellectual, or sports. For this, products for rapid recovery of the body are used, for example, such as:

• bananas;
• honey;
• boiled rice;
• potato dishes;
• coffee.

They contain so-called "fast" carbohydrates. Light snacks increase glucose levels (fruits, seeds, yogurt, vegetable salad), and potatoes and bananas maintain this level for a long time.

Products for fast muscle recovery

Products for rapid muscle recovery are mainly used by athletes after intensive training. During training, ligaments, joints and muscles are overloaded, with profuse sweat the body loses a large number of useful substances. Therefore, products for body recovery should contain carbohydrates, protein, fats, liquid, fiber, microelements. Food should be fresh, high-quality, tasty.

To replenish losses, it is important to eat at a certain time; the best time for a snack, according to experts, is the first hour after exercise. The carbohydrate-protein ratio depends on the intensity of the exercise; as a rule, it ranges from 2:1 to 4:1.

List of products:

1. Water - salted, honeyed, with added orange juice.
2. Whole grain bread, pasta, porridge (rice, oatmeal).
3. Salmon fish.

4. Chicken eggs, fillet.
5. Legumes.
6. Yogurts.
7. Peanut butter.
8. Broccoli, carrots, greens.
9. Dried and fresh fruits.
10. Chocolate.

A sandwich made from the listed products, such as salmon, chicken fillet or egg, and lettuce, does a great job of satisfying hunger and quickly restoring muscle strength. Yogurt or oatmeal with fruit is also a good option.

Post-Workout Muscle Recovery Products

During intensive training, ligaments, joints and muscles are subject to heavy loads, and many microelements are excreted from the body with sweat. To restore full functioning, muscles need protein, and the body as a whole needs to replenish losses, including energy.

One of the ways to relieve fatigue and resume an active state is a proper diet, composed of products for muscle recovery after training. An athlete needs a variety of products to restore the body: carbohydrates - "fuel", proteins - "building material", healthy fats, liquid. The ratio of proteins and carbohydrates is important, as well as the diet, depending on the intensity and other features of training.

• Carbohydrate products: whole grain bread and pasta, oatmeal and brown rice porridge, berries, (dried) fruits, natural chocolate.
• Fatty: salmon, salmon, tuna, trout, peanut butter.
• Protein: chicken fillet, legumes, nuts, yogurt, eggs.

These products can be combined in various ways: bread sandwiches with fish or meat can be supplemented with leafy vegetables, oatmeal can be topped with unsweetened yogurt, dried fruits, nuts, and chocolate can be added.

For quick recovery after exercise, the following products are recommended:

• green fruit and vegetable smoothie;
• protein shakes;
• coconut milk;
• avocado fruits;

• nuts or seeds;
• bananas;
• oatmeal.

For full recovery between workouts, in addition to nutrition, muscles need to be given rest and relaxation.