Products that restore muscles: which ones relax, for pain

The result of training depends on a balanced diet. After active physical activity, the appearance of microtraumas of muscle fibers is noted, which are restored within 2 days. The process is also accompanied by the occurrence of painful sensations due to the release of lactic acid. Certain muscle recovery foods should be on the daily menu. They have a beneficial effect on the muscles and help to eliminate pain.

Why does muscle pain appear after exercise

During active physical activity, neurotransmitters are synthesized, which are responsible for a positive emotional background. That is why, after training, there is a state of joy and satisfaction. However, after a few hours, painful sensations may also occur, which have different intensities. Usually, pulling light pains do not bring pronounced discomfort. In some cases, the unpleasant symptom significantly reduces daily activity.

Muscular discomfort indicates a breakdown in the structure of the muscle tissue. Exercise has been shown to displace myofibrils, break down mitochondria, and increase white blood cell counts.

The destruction of muscle fibers leads to the appearance of protein scraps of molecules. There is an activation of phagocytes and lysosomes, which are responsible for tissue repair. These substances release products that cause pain. It is noteworthy that the destroyed fibers form satellites. They provoke protein synthesis in tissues.

Regular training is characterized by a gradual decrease in the severity of discomfort. Over time, the required amount of energy is accumulated for the subsequent muscle contraction.

The following types of pain localized in the muscles are called:

1. Post-workout moderate... Discomfort appears a few hours after playing sports. It may be accompanied by increased pain during stretching and muscle contraction, fatigue. The pain is observed for several days, which indicates microtrauma in the fiber and the formation of new structures.
2. Lagging... Soreness occurs 2 or 3 days after physical activity. There is marked discomfort during stretching or muscle contraction, which indicates that the optimal load is exceeded.
3. After injury... Sharp and choking pain occurs during or after exercise. In this case, it is necessary to consult a specialist and determine the cause of the pathology.
4. Burning... The nature of the pain indicates muscle oxidation by lactic acid due to overload. Usually, the discomfort disappears within half an hour after physical activity.

A special diet allows you to prevent or reduce pain, regenerate muscle tissue.

What foods restore muscles after exercise

With an active lifestyle, it becomes necessary to comply with a certain diet. The use of natural products is essential, which have the following advantages:

• lack of unwanted reactions;
• availability;
• muscle recovery after training.

To preserve muscle tissue, the menu should include:

1. Carbohydrates with a high glycemic index. After intense exercise, the body spends them within 1.5 hours. Attention should be paid to the use of sweet fruits and berries, honey.
2. Proteins (of animal origin). Foods provide nutrition and muscle recovery by blocking cortisol synthesis. Muscle regeneration occurs due to the production of anabolic hormones. They contain animal proteins, eggs, milk, cottage cheese and kefir.
3. EFAs (unsaturated fatty acids). Substances are essential for muscle recovery during bodybuilding. 2 hours after training, it is recommended to eat avocados, nuts, red fish.
4. Low-calorie vegetables. Lettuce leaves, spinach, cabbage, celery and turnips contribute to the regeneration of muscle tissue. The positive effect is due to the presence of vitamins and minerals.

After physical activity, it is beneficial to eat smoothies made from vegetables that belong to the cruciferous family.

What foods relax muscles

Muscle recovery isn't the only thing that matters. It is important to consume foods that promote muscle relaxation:

• fruits with a high glycemic index;
• starchy vegetables containing unique antioxidants;
• sauerkraut, canned ginger, cinnamon, turmeric;
• honey, which is a storehouse of beneficial nutrients.

Muscle pain products

Discomfort after exercise can vary in intensity. It is possible to eliminate soreness not only with the help of special medications. To speed up muscle recovery, you need to include the following foods in your diet:

• dark fruits and berries, which help prevent the occurrence of pain syndrome;
• cruciferous vegetables and leafy greens, which improve metabolic processes due to the abundance of nutrients and reduce the severity of inflammation;
• fermented milk products containing probiotics to normalize the immune system.

To reduce the soreness that often occurs after exercise, you should follow the drinking regimen. Adequate water intake is especially important when playing sports in high temperature conditions. Lack of fluid provokes a fighting syndrome and causes a decrease in energy.

Top 7 Best Post-Workout Muscle Recovery Foods

Tissue regeneration is carried out by replenishing glycogen stores. After physical activity, you need to eat carbohydrate foods. In order to restore muscle fibers, it is recommended to include easily digestible proteins in the diet.

Foods that promote muscle regeneration belong to different groups. Post-workout muscle recovery products include a variety of products.

Chicken and quail eggs

It's a great source of protein. The advantage of the muscle recovery product is the presence of leucine. The amino acid promotes muscle building. Egg white increases energy production and also stimulates protein production.The presence of essential antioxidants for health and wellness is essential: selenium, lutein, zeaxanthin.

Eating eggs reduces the severity of inflammation in muscle tissue

Cottage cheese

The dairy product includes casein, which is classified as a slow carbohydrate. Its complete assimilation takes place within 8 hours. During this period, the muscles receive the necessary nutrients for recovery. The product is recommended to be consumed before bedtime or for a long break in meals. This is due to its prolonged digestion.

Nutritionists recommend eating high-fat cottage cheese to saturate muscles with calcium, vitamins and amino acids

Green tea

Intensive exercise leads to the production of free radicals. These harmful substances negatively affect the body, contributing to the formation of malignant tumors. Green tea helps neutralize free radicals.

The drink does not remove water from the body, which is especially important during active physical activity

Spinach

The leafy vegetable is rich in beneficial antioxidants. Muscle recovery is due to the presence of magnesium. Folic acid, which is part of the composition, takes part in the synthesis of RNA and cell renewal.

Spinach is recommended for athletes

A fish

Post-workout muscle-building foods include predominantly fatty varieties. For example, herring is rich in creatine. This substance helps build muscle tissue. Salmon reduces the concentration of bad cholesterol.

Smoked or salted fish removes fluid from the body due to the significant amount of salt

Hard cheese

It is known that active muscle recovery occurs when a person is asleep. Hard cheeses are rich in an amino acid called tryptophan. This substance affects the production of the sleep hormone.

The product contains calcium, which is essential for adequate muscle tissue function and repair

Nuts

Almonds have an impact on the muscle recovery process. The product contains healthy fats (Omega-3, Omega-6). Brazil nuts boost testosterone. They are distinguished by the presence of magnesium, selenium and zinc. Walnuts are also a source of nutrients.

Nuts relieve fatigue and provide the body with energy

Conclusion

Muscle recovery foods should be included in the daily diet for active exercise. A balanced diet, including healthy fats, slow carbohydrates, and high-quality proteins, promotes the healing of microtraumas. It is also necessary to eat foods that relax muscles and relieve pain.