What to Eat to Support Muscle Recovery and Growth

Regardless of whether you’re trying to lose weight, gain it, maintain it, or build muscle, your nutrition is an essential factor. Many people think that they can eat whatever they want as long as they exercise, and even though that is partly true — in the sense that you shouldn’t deny yourself any food that you love — there are still some foods that you should focus on depending on what exactly you want to achieve. So, if your goal is muscle growth and recovery, here are a few foods that should be a part of your diet.

Protein

Protein is one of the most important elements when talking about muscles, and you can find plenty of it in eggs. Protein can help your body rebuild damaged muscle fibers, so your muscles can grow and be even stronger than before, which is why eggs are a great choice. Plus, eggs are very versatile and easily combined with many other types of food, so increasing their part in your diet shouldn’t be difficult. Moreover, besides the high protein content, eggs also have healthy fats, minerals, and vitamins, all of which can help your muscles recover.

Omega fatty acids

When talking about high protein content, salmon is also a great choice. However, aside from protein, salmon also has healthy omega-3 fatty acids and potassium. Omega 3-fatty acids are important because they can improve the synthesis of muscle protein, and they also reduce any inflammation in the body. Potassium, on the other hand, helps replace any electrolytes that you lose during your exercises. So, if you feel like eating something “fishy”, try salmon.

Carbs

Working out uses up your glycogen, so you want to fill up your storage after you’re done exercising. The best way to do so is by consuming carbs, since carbs are our body’s preferred source of fuel. Moreover, carbs are also shown to improve your body’s protein absorption. You can find healthy carbs in many different types of food, like sweet potatoes, beans, whole grains, and vegetables, for example.

Supplements

No matter how good your diet is, supplements can still make reaching your goal a tiny bit easier. Plus, if you don’t think you can get everything you need from your diet, supplements can provide your body with whatever you’re missing. There are many different supplements on the market, and the right ones for you again depend on your goal, physique, diet, etc. For instance, if you feel like your body isn’t getting enough protein, look for the best chocolate protein powder to suit your needs. Again, the importance of protein has already been mentioned, so if you think your body needs more of it, make sure to provide it.

Fruits

If you’re looking for something to snack on, you can never go wrong with fruits. Blueberries, especially, are a great choice due to their ability to increase your glycogen and insulin levels. Plus, they contain plenty of antioxidants, which protect your body from any radical damage. Fruits, in general, are a great source of healthy carbs, and they have plenty of vitamins too.

Fats

When it comes to fats, you can lower or increase your intake depending on how active you are and your diet program. Some people also choose to consume a bit fattier foods on their cheat days. However, what really matters is the difference between healthy and unhealthy fats. Healthy fats can be found in avocado, nuts, and olive oil, while processed foods are filled with unhealthy fats that you should avoid. Moreover, healthy fats give your body more energy, and they help you absorb all the other nutrients much more easily, so don’t avoid them just because of the bad reputation the word “fat” has.

Muscle recovery is an essential part of working out. After all, if your body can’t recover from the damage that is an inevitable result of exercising, you are more likely to injure yourself. Your performance also depends on how quickly and how well your muscles can recover — you can’t really do your best if you don’t feel strong enough or if you are injured. Therefore, make sure that your nutrition benefits your body, and the results will show in no time.