Build a Better You: Choose the best foods for muscle recovery

Nutrition is essential, along with proper rest and recovery. Eating the right foods during the day, regardless of exercising, will aid in your recovery and help you build muscle.

Here are a few foods to aid in muscle recovery.

Eggs

Protein is the building block of muscles, so it should be a priority after a strength workout. One egg has 6 to 7 grams of easily digestible protein. Eggs also are rich in vitamins, minerals and choline, a nutrient that is important for muscle function. Eggs are quick to make or a hard-boiled egg transports easily, so you can eat it on the go if time is an issue.

Sweet potatoes

Don’t forget to eat carbohydrates after a strength workout. While protein actively contributes to muscle repair after exercise, carbs are necessary for replenishing the store of glycogen in muscles. Carbs are the primary fuel source for your muscles during a workout. Your body needs the energy from glycogen to function but also to repair and build new muscle tissue. Sweet potatoes are an excellent source of carbs post-workout. They contain complex carbohydrates as well as vitamins and minerals.

Bananas

Bananas are another good source of carbs and other muscle-supportive nutrients. This is a favorite among athletes of all kinds. A banana is easy to transport and eat right after a workout if you can’t go home right away. They are rich in potassium, a mineral that is essential for muscle contraction. Potassium helps with muscle cramps and weakness and supports recovery after a workout.

Spinach

Spinach is packed with antioxidants, which are important for reducing inflammation after exercising. It’s also a natural source of nitrates, nitrates support the production of two key proteins necessary for building muscle. If you’re making a post-workout smoothie, put some spinach in there. You won’t really taste it, so be like Popeye and eat your spinach.

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Berries

Blueberries, strawberries, blackberries and raspberries are rich in antioxidants along with vitamins and minerals. The antioxidants promote recovery and may reduce soreness after a workout. Blueberries have some of the highest levels of antioxidants. Add some berries to your smoothie too or eat them with cottage cheese for a complete recovery snack.

Protein shake

Shakes are very versatile and easy to adapt to any diet. If you are vegetarian or vegan, gluten-free, or dairy-free, there is a protein powder out there for you. With a shake, you also can add supplements or nutrient-dense foods, like spinach and berries. And, of course, a shake is also hydrating. A protein shake is a great option for post-workout recovery for many reasons. Protein shakes are convenient, easy and fast.

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Isabela Joyce is a certified personal trainer and nutritionist at The M.A.C. She can be reached at IJoyce@the-mac.net.