Best Muscle Recovery Foods: If you are trying to bulk up, some of the most important meals you eat are the ones after workouts. The best foods to eat at this time are called muscle recovery foods, because they are ideal for helping your muscles rebuild and grow after a tough workout.
Good recovery foods eaten at the right time will cut down on recovery time and promote muscle growth, letting you get more out of every workout. Read on for some of the best foods to be on the lookout for for post-workout meals.
Blueberry Protein Shake
One of the top recovery foods is blueberries. Blueberries have loads of antioxidants, which repair the free radical damage that your muscles suffer during workouts. Studies have shown that blueberries have a huge impact on muscle recovery after a workout. A great way to eat blueberries is in a protein shake; they add a great sweetness to a shake, and compliment the protein powder well. A blueberry protein shake gives you everything you need after a workout: protein, carbs, and antioxidants.
Potassium is another requisite for the body after a big workout. Muscle cramps are typically caused by nutrient deficiencies, and potassium is a big offender here. Leafy greens like kale and spinach contain a lot of potassium, as do bananas. Make yourself a salad, put some spinach on a sandwich, or toss some bananas or kale into your blueberry protein shake to get your dose of post-workout potassium.
Reduce Inflammation with Tart Cherry Juice
Tart cherry juice is another one that has been shown in studies to reduce muscle inflammation after weight lifting. Cherries are another food that contain a ton of antioxidants, and the juice gives you a concentrated burst. Drinking some tart cherry juice before and after a workout will help your muscles out substantially. This is another great protein shake ingredient, especially if you balance it out with some sweeter ingredients.
For something more substantial after a workout, you can not go wrong with some lean protein. Grilled chicken, lean ground beef, turkey bacon, salmon, or another lean meat is the perfect source of recovery protein for right after a workout. Your body requires large amounts of protein to repair muscle damage and build new muscle tissue, which is how muscle growth happens. Load up on protein after workouts, whether from a protein shake or from a piece of meat.
Eating Healthy Carbs After Workout
Finally, a few healthy carbs like from fruit or multi-grain bread are ideal for recovery energy directly post-workout. Right after working out, your glycerin stores will be low, so eating an apple or a piece of bread or drinking a glass or orange juice within the next 15 minutes will give you an insulin spike that restores your glycerin stores and helps you wake back up.
Muscle recovery foods are an extremely important part of working out. By helping muscles repair faster, you allow yourself to work out more often, and also boost results from each workout. Make sure to get some recovery protein and energy after each workout to ensure that you are bulking up as quickly as possible.