Why do our muscles grow! Muscle growth usually takes place at rest or, in other words, muscle growth occurs during muscle recovery, and muscle fibers grow after muscle tissue is destroyed in the exercise process to adapt to bearing capacity.
Muscular recovery is important for muscle growth and fat loss. If you know the right foods to support the muscle recovery process to increase muscle mass, this process will be thorough and muscular. Your corn will reach the desired size in a short time.
For those who like to exercise, sports, certainly injury is an inevitable thing. This explains why you should immediately read the article to analyze the muscle recovery foods and injuries below!
All information will be described in detail, helping you understand why you should choose it!
When it comes to sports and athletes, injuries are always inevitable. However, no one wants to play at home for longer than normal.
Fortunately, dietitians will help you synthesize what to eat to recover muscle fast and supplements to help recover injuries. Now BellyFatZone invites you to refer to this article together!
Foods that recover muscle from rapid trauma
Please note, the following dishes must be varied to accelerate the body's recovery speed after injury. This can both help make eating easier and accelerate the repair of muscle.
1. Protein-rich foods
If you've read the article protein, you will surely know that protein is an important component of many cell tissues in the body, including muscle tissue.
After an injury, the injured body part is often unable to move. This leads to a decrease in strength and lean muscle mass.
However, getting enough protein can help minimize the loss of strength and muscle.
Besides, a diet high in protein can help prevent inflammation from worsening and slow down the recovery process.
The gradual increase in protein absorption while you start exercising the injured muscles will help recover the lost muscle parts.
For these reasons, make sure to include foods high in protein such as meat, fish, soy, beans … in your daily diet.
The way you add these foods throughout the day is the problem. Studies have shown that spreading protein intake during 5-6 meals can stimulate muscle growth better than spreading uneven protein absorption for a day.
Experts also recommend that eating a protein-rich snack before bedtime can help improve muscle recovery during sleep.
2. High fiber foods
In the process of recovering from an injury, the body is often unable to move, or the injured body part is often restricted movement. To prevent this from causing unwanted fat accumulation, eat a little less.
One way to reduce your calorie intake is to eat more fiber. Combined with a high-protein diet mentioned above, eating more fiber will help you eat less without feeling hungry.
That's because fiber-rich foods like fruits, vegetables, and whole grains can help boost your feelings of fullness after you're done.
Besides, fiber-rich muscle recovery foods often contain high levels of essential nutrients for recovery, including vitamin C, magnesium, and zinc.
However, be aware that restricting calorie intake too seriously can reduce wound healing speed and cause muscle loss faster.
Therefore, those trying to lose body fat before injury should consider stopping their weight loss goals.
Instead, focus on keeping your weight as long as your recovery is over.
3. Fruits and vegetables rich in vitamin C
Vitamin C helps the body produce collagen, helps maintain bone, muscle, skin, and ligament density. So getting enough of the muscle-recovery foods from vitamin C in your diet will help rebuild muscle tissue.
Besides, vitamin C has antioxidant and anti-inflammatory components, which help speed recovery by preventing inflammation.
Thankfully, vitamin C is one of the most easily absorbed vitamins in the diet. Foods with high vitamin C levels include tropical fruits, red and yellow bell peppers, dark leafy vegetables, kiwi, broccoli, berries, tomatoes, mangoes, and papaya.
However, up to now, it is not clear whether these supplements provide any benefit to those who have absorbed enough vitamin C from the diet.
However, those who do not eat enough foods rich in vitamin C may consider taking additional TPBs to help restore muscle replenishment with C.
4. Omega-3 fatty acids
After the injury, the first stage of wound treatment always revolves around dealing with inflammation. If handled properly, it will help treat more smoothly.
However, if the inflammation is severe or too long, the muscle recovery process can be greatly delayed.
One way to prevent inflammation from worsening and slow your recovery is to eat enough omega-3 fats.
These fats, found in fish, almonds, flaxseeds, chia seeds, and so on, all contain anti-inflammatory ingredients.
You can prevent lasting inflammation by limiting your intake of foods that contain omega-6 fats, commonly found in corn, canola, cottonseed, soy, and sunflower oils.
Eating too much omega-6 fat will make inflammation worse, especially if you consume too little omega-3 fats.
Additionally, several studies have reported that omega-3 supplements can increase muscle protein formation, reduce muscle loss, and promote recovery.
This means that increasing the intake of omega-3 TPBs may reduce muscle recovery when you return to exercise. Therefore, it is best to eat a lot of foods high in omega-3 instead of supplements.
5. Foods rich in zinc
Zinc is a component of many enzymes and proteins, including other nutrients needed to treat wounds, repair damaged tissue, and stimulate muscle cells' growth.
Many studies have shown that not getting enough zinc from the diet can slow the healing process.
Therefore, eating enough zinc-rich foods, such as meat, fish, seafood, nuts, grains, etc., can help you recover from injury more effectively.
Some people are often tempted by zinc supplements to make sure they get enough daily.
However, zinc and copper often fight each other for absorption into the body. Therefore, consuming large amounts of zinc from a supplement may increase the likelihood of copper deficiency.
In general, if your body's zinc level is stable, getting extra zinc from a supplement won't help speed up the healing process. However, getting enough zinc from your diet is important.
6. Foods rich in vitamin D and calcium
Calcium is an important component of bone and tooth structure. It also plays a role in muscle spasm and nerve signal transmission.
That's why you need to get enough calcium every day, not just when you recover from an injury.
Foods rich in calcium include dairy products, leafy greens, sardines, broccoli, etc.
Vitamin D also plays an important role in the body's activities because it helps the body absorb the calcium found in its food. Along with calcium, it plays an important role in recovering from bone and joint injuries.
Besides, adequate intake of vitamins will help accelerate recovery after surgery. Numerous studies have shown that a person who eats enough vitamin D per day can improve their ability to recover strength after surgery.
Few foods naturally contain vitamin D, but your body can synthesize vitamin D from the sun itself.
In the supplements that help recover muscle after injury, we can not ignore Creatine.
It is an active ingredient found naturally in meat, poultry, and fish. It can help the body produce energy during heavy weight training or high-intensity exercises. The human body can also produce about 1 gram of creatine per day.
Creatine has become a popular supplement, used to increase muscle mass and improve exercise performance in many different sports.
In particular, it can help you recover from injuries extremely effectively.
A study has reported that creatine supplements have improved recovery in lean muscle mass and strength lost during 2 weeks of muscle recovery, compared to other products.
Studies have shown the positive effects of creatine supplements in 4 doses (5g / day).
Glucosamine is a naturally occurring substance found in the fluid layer between joints. It plays a role in the formation of ligaments, tendons, and cartilage.
Your body can produce glucosamine on its own, but supplements can also increase it. These types of TPBs are usually made from shells of shellfish.
Many studies on people with arthritis have proven that glucosamine helps reduce joint pain extremely effectively.
Many studies on healthy people have shown that supplementing with 1-3g glucosamine daily can help reduce joint destruction.
Based on these studies, some people have used glucosamine products to help relieve pain after joint injuries or speed recovery.
However, people who are allergic to seafood or iodine need to pay close attention.
9-13. Foods that are beneficial for fractures
In addition to getting enough calcium and vitamin D, getting enough of the following nutrients can help speed up healing.
9. Magnesium: Stimulates strength and bone strength. Found in almonds, cashews, peanuts, potato skins, brown rice, kidney beans (kidney beans), milk, etc.
10. Silicon: Play an important role in the early stage of bone formation. Found in grains, carrots, and green beans.
11. Vitamins K1 and K2: Helps transfer calcium directly into bones and help improve bone strength. Found in leafy vegetables, egg whites, meats, and dairy from grass-fed cows.
12. Boron: Helps strengthen bones by increasing the storage of magnesium and calcium and improving the effectiveness of vitamin D. Found in prunes.
13. Inositol: Helps improve the absorption of calcium into the bones. Found in melon, grapefruit, oranges, and plums.
Recovery Nutrition – How To Eat When You're Injured
These are all extremely effective muscle recovery and trauma foods that you can easily find, and opt for extremely safe and healthy supplements!
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Hopefully, the information above has helped you gain some more knowledge about “foods for muscle repair after injury” and bring some small value. Please share this article if you feel it is useful. Thanks!