After a strenuous workout, the most commonly heard recommendations for muscle recovery include probably a protein shake and maybe even some throwing in branch chain amino acids (BCAA's) for an extra boost. But it's not too often that you hear about foods with special muscle recovery aiding qualities. Here are some ideal post workout foods to help you achieve your fitness goals.
Tart Cherry Juice
This little fruit has some powerful antioxidants which help quickly reduce inflammation and muscle soreness. In this 2016 study, the efficiency of Montmorency tart cherry juice was tested on semi-professional soccer players after prolonged intermittent exercise.
The U.K. Research team ay Northumbria University conducted this double-blind, placebo-controlled study and found that the tart cherry juice sample was found to maintain "greater functional performance, impact a key marker of inflammation and decrease self-reported muscle soreness among study participants."
You can find Montmorency cherries frozen, canned, juiced, or dried at your local grocery store.
Post-workout, high fiber/slow digesting carbs are your friend. At this time, grains and starches are much more likely to be used for energy rather than stored as fat. Not only does this replenish the lost glycogen in your muscles, but it also helps lessen the slight immune system drop that occurs after an intense workout.
This grain is just a powerhouse of fiber and protein that is nothing but beneficial for muscle development and energy. This is especially ideal for those who are vegetarian/vegan/gluten free who are trying to increase their healthy sources of protein or grains.
Yerba Mate Tea
Most herbal teas, this one specifically, contain phenol antioxidants- which have been proven to aid recovery. Yerba Mate also contains naturally occurring stimulants, so it might be a good idea to drink this before a workout and not too close to your bed time.
As if anyone needed another excuse to eat more smoked salmon- here it is. Research shows that higher levels of the omega-3 fatty acids found in fish like salmon, mackerel and sardines, translate into decrease in levels of onset muscle soreness, specifically after resistance exercise. This is due to the anti-inflammatory effects of omega-3 fatty acids.
Still struggling with fast recovery and muscle soreness or joint pain? We recommend the VPod, a wireless electrical muscle stimulation unit with 24 different settings. Just download the VPod App (only available on the Apple Store) and choose your intensity and length. Visit VPod.Life for more info on how the VPod can help you on your fitness journey.