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best foods for muscle recovery reddit

Cottage cheese is a great workout food that contains significant amounts of casein and whey protein. If you’re one of … I know dancers are especially tough because you are pressured to look a certain way. I'm assuming a supplement like citrulline malate would provide a similar effect? I know that fruits have some, but with heavy training don't you need other sources? ... reddit. Tofu also helps in speedy recovery of sore muscles and tissues after a strenuous workout session. Children, especially those under 1 year of age, are susceptible to botulism. The best combination of food is a mix of a lot of protein and a little bit of carbohydrates. You need to be eating the RIGHT AMOUNT OF FOOD – enough high-quality calories to stimulate muscle recovery and growth – without getting fat. What about protein? I am 6'2''/175 lbs/male/23/. Always warm up for at least 15 minutes on a piece of cardio equipment before you lift weights. Press question mark to learn the rest of the keyboard shortcuts. This works best for me. Lean beef. Frozen berries, 1/2 ts turmuric and dash of black pepper, frozen cherries, sesame seeds, flax seeds, tons of greens, blended up with water or soy milk is good. Dr. … Press J to jump to the feed. Press J to jump to the feed. While I'd be happy eating my body weight in watermelon every day, that might not be practical. Whey protein once a day w/milk, greek yoghurt, nuts, nut bars, proper meal for dinner such as the classic chicken+rice, eating right before going to sleep, maybe a little too much reliance on easy junk calories such as a snickers bar or pizza. As you age, the body is more susceptible to injury so several things need to change with your training: 1. Eggs. https://nutritionfacts.org/video/whole-beets-vs-juice-for-improving-athletic-performance/, https://nutritionfacts.org/video/veg-table-dietary-nitrate-scoring-method/, https://nutritionfacts.org/video/doping-with-beet-juice/, https://nutritionfacts.org/video/so-should-we-drink-beet-juice-or-not/. New comments cannot be posted and votes cannot be cast, More posts from the veganfitness community. glucose stored in muscles and the liver) and glucose from food to obtain energy. Food poisoning is as common in children as it is in adults, and it can be cause for concern. We use cookies to ensure that we give you the best experience on our website. Post-Workout Food Guidelines for Muscle Recovery Carbohydrates. I've been using tart cherry juice for a while now and don't seem to be feeling the effects as much lately! Make yourself an evening hot tea with that stuff. I don't actively track macronutrients, but it's certainly possible I'm not always getting the right amounts some days or even just not enough calories. On days I do not, I run 8 miles. The best foods to eat after a workout include fish or chicken, quinoa, avocado, dark leafy greens, and protein shakes or chocolate milk. With my daily schedule I would be able to eat: early morning breakfast, mid day lunch, mid afternoon dinner (1), late afternoon dinner, and filler snacks in between. Is it more effective as a tea? Beef is packed with a very important substance: creatine. High-glycemic fruits and starchy vegetables are excellent foods to eat post-workout if your goal is to rehydrate and replenish muscle glycogen store, which is the energy source of your muscles. Infants and children. The blood must be rich in what is actually going to rebuild and reenergize the muscle- your macronutrients, specifically the proteins and carbohydrates. Full fat cottage cheese is one of the best muscle building foods that you can enjoy without compromising on the taste. Herbs and spices will add flavor to your foods for muscle growth bodybuilding. Apart from considering the specific food types, it is also essential for people to eat sufficient quantities of whole foods for gaining muscle strength. That’s when you want a fast-digesting carb to restock depleted muscle glycogen levels and boost insulin to kick-start muscle growth, as well as blunt postworkout cortisol. Went to college, ate even worse, but I still looked the exact same and I kept my body weight at 175 lbs somehow. Fast forward to now. Here it is, he has tons of other great videos about calisthenics and vegan fitness. I never focus on restricting calories, just restricting refined sugars, alcohol, fried foods and too many processed foods when I'm training heavily like this. Ate like shit (I could eat pizza for a week, with oreos on the side and 4 cokes a day but still looked great). Organic milk has about 70% more omega-3 fatty acids than conventional milk. While you can partake in plenty of different workouts to amplify your muscles, you will need the proper nutritional support to make it possible. I'd need more details to give you specific recommendations, but a good place to start is wether or not you are eating enough total calories. https://nutritionfacts.org/video/watermelon-for-sore-muscle-relief/. Smoothie with chia seeds, RAWrLIFE plant protein, banana, spinach, mixed berries, spirulina, matcha powder 3. This powerful little grain is a great addition to any diet, but it's especially ideal for those … I swear by tart cherry juice. Essential Foods for Improving Your Muscles. Breaking down fat for energy is a much slower process, so our bodies tend to burn fat when we are at rest and do not need immediate energy. Post Workout Foods: 5 Healthy Recovery Foods That Reduce Muscle Soreness, Relieve DOMS A little bit of muscle soreness can be taken as a positive thing; after all, to reach this new level of strength you have worked hard and sweat it out day after day. It can be used to prepare a delicious scramble that tastes as good as scrambled eggs. Tart cherry juice concentrate. Ooh, good to know! Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey … I exercise 7 days a week. Thanks for your thoughts! Except my whole milk. Awesome sources, thanks! Chicken, Turkey, Eggs, Sardines, Lean beef, Protein powder. Diane LabombarbeGetty Images If your goal is building lean, green muscle, soybeans are your most dependable option. That's interesting. If inflammation is the poison, then antioxidant-rich foods are the antidote. Since I'm already pretty mindful of eating a variety of whole foods, I figured there might be some more info out there that would help me refine my diet. The place to come and discuss vegan fitness, bodybuilding, and health. I need a diet. Continued working out and eating like shit until I was 19, went to college and completely stopped hitting the gym/running completely. He is a super chill dude and has fantastic videos. Are you a beginner, intermediate or advanced trainee (man or woman) that wants to build muscle quickly and effectively? I burn thousands of calories a day, and my workout is run in the morning and weights at night. They’re bad news for most meals. I'm looking to try to get past this weight with a main long-term goal to be at 190 lbs. It sounds like you are doing fine with replacing the electrolytes and other micronutrients. Four slices of white bread provide about 50 g of fast-digesting carbs. Thanks for sharing! He seems to think he perfected a recovery smoothy and i would have to agree with him. ( he mentions replacing bananas with other high calorie fruits, mango, papaya, pineapple, dates). During exercise, our bodies use glycogen (i.e. This will increase your core temperature and help the blood flow for the workout to come. Heavy weights put … Pumpkin seeds help you incredibly to lose fat and build muscle mass. I take regular epsom salt baths, do lots of yoga, stretching, and mobility work, but my muscles (specifically my calves and feet) take a real beating. Quinoa. Things I should be eating and also how many calories/protein/anything else needed to build muscle I need daily. Lifting heavy weights or working out to the max can definitely cause inflammation build up inside the body. Long-story short, I can't continue to eating like crap anymore because my metabolism won't be around forever and in order to get to my goal weight I need to eat healthy. Cottage cheese. 4. Simnett is a hero. New comments cannot be posted and votes cannot be cast. If you are constantly sore, you may not be, or at least not getting enough protein. Also nutritionfacts.org promotes beet juice or canned beets for increased athletic performance/endurance with the help of the high nitrate content in beets. Oatmeal, chia seeds, banana chips, peanut butter and beet root powder (If you are on the trail for a couple days, this is the ultimate light weight breakfast!!) Oh and I take a NO booster, caffeine sup, a BCAA mix, test booster, protein drink, fish oil, and daily vitamins. Watermelon is where you can get it naturally, but you need to eat a LOT of watermelon. Repetition range should be in the moderate to high range, 8-12 rep for upper body exercises and 12-20 rep for lower body exercises. Keep it coming! It’s incredible. Don’t underestimate the importance of a good night’s sleep. Cookies help us deliver our Services. Unlike other vegetarian sources of … The best plan is to eat a diet … I lift every other day. I'm always hungry and find myself eating really unhealthy snacks in between really unhealthy meals so I really want to make this change. Casein is a slow… EDIT: Thanks for the amazing response! Vitamin A, C, D and E and zinc are critical to immune function, but they also play a role in both muscle health and energy, Pereira says. The best part is these top 10 foods … Since beef also contains high-quality protein, lean beef is a perfect choice to sustain muscle recovery. Milk (Organic) Milk contains both whey and casein and is rich in the amino acid glutamine. All these foods are great for athletes, especially wrestlers. It is the richest … I do love beet juice. Get 8 Hours of Shut-Eye. Luckily there's very little pressure to look a certain way in my dance field, I just need to eat to get my body to perform properly! Timing is critical in muscle development because you need carbs and protein to perform strength training and protein and carbs for muscle recovery. Consume Antioxidant-Rich Food. However, white bread is the perfect food right after you train. Muscle injury can cause pain, swelling and limit your ability to do daily tasks. Best supplements for mass How Tom Hopper Gained Over 20 Pounds of Muscle for ‘The Umbrella Academy’ John Cena’s 6-Week Workout Program to Build Strength and Size The muscle … Anti inflammatory foods are key. [2] 9. This is a foreign language to me so it would be awesome if anyone had some advice based off of my body type. Your muscles require certain vitamins and minerals to sustain enough energy to workout, while still having the right support for recovery after the workout. I'm willing to completely adopt new foods and take out any and all that I don't need. I wouldn't say I'm constantly sore, but I do get pretty achy when I have several days of class in a row without a day off to recover. In addition, many of these nutrient-rich foods contain unique antioxidant compounds that can aid tissue repair and recovery. Don't you dare take my whole milk away from me. Of course, the first on our list of foods to increase muscle mass is the egg. If so, welcome to the diet plan that I simply call The Muscle Building Diet.. Eggs I hate bananas! Post-workout nutrition: Foods for muscle recovery 1. Also nutritionfacts.org promotes beet juice or canned beets for increased athletic performance/endurance with the help of the high nitrate content in beets. The 10 Best Foods to Eat After Surgery to Promote Healing. I look the same but I began hitting the gym again two days ago and it's all show, no performance. Sorry I re read it and I'm extremely vague. In this article, I’m going to walk you through its full details and show you the 12 steps you need to take to design the best diet possible for the goal of lean bulking. In particular it's the citrulline amino acid that seems to be responsible for the feeling of muscle relief in foods like watermelon. Greek Yogurt. It is also a good source of minerals like zinc, magnesium, and iron. They are also very good for maintaining healthy body weight. I already workout and I wanted to hear other people's thoughts/suggestions and not just some pre-typed info. I really appreciate and enjoy the conversation going on here, though! I got my weight up to 178 lbs. I found this YouTuber named Derek Simnett. I've got a rigorous dance training schedule this month and don't always have the optimal amount of recovery time between classes. Full-Fat Cottage Cheese. Pomegranate – “Ellagitannins found in pomegranate extract and juice have been shown to reduce post-exercise muscle soreness and improve muscle strength recovery 48 to 72 hours after strenuous exercise.”* Quercetin – “This flavonoid has been shown to help improve endurance performance because of its antioxidant properties.” I'm wondering if anyone has tips on what foods to eat to help with muscle recovery. This helps male muscle more active and function better. First time poster, I thought it would be best for the results I'm wanting to get some input from others. This helps your muscles perform better during workouts. Other foods high in sulforaphane and indole-3-carbinol include broccoli, cabbage, cauliflower, arugula, radishes, bok choy and collard greens, and these along with brussels sprouts may help bring your post-run recovery up to speed. My job is 40% being at the desk 60% walking around. I'm digging through a lot of these resources this week and making some tweaks. Although not the best-known muscle-building food, oysters are another secret specialty of weight lifters and bodybuilders alike. So... what non-banana foods should I be eating? Here is a list of foods that are known to be key in building and strengthening muscles of the body: Dairy Products. In particular it's the citrulline amino acid that seems to be responsible for the feeling of muscle relief in foods like watermelon. There is no heavy lifting or extraneous activity with my job. The contain high levels of phosphorus which is great for muscle recovery as well as helping you store fuel for your next workout session session. Vegan Dietitian here. “Nuts and seeds provide essential Omega-3 fatty acids to fight inflammation, protein for muscle synthesis and growth, electrolytes for adequate hydration, and zinc to … The healthy nutrients found in fish oil help to reduce inflammation caused by wrestling, thereby promoting muscle recovery. As well as being packed with probiotics and calcium, Greek yogurt is also a good source of casein. This is really useful stuff. Also, there are 4 KEY SUPPLEMENTS that all guys over 40 need to be taking to maximize muscle growth (creatine, whey/casein blend, Vitamin D3, and a quality age-specific multi-vitamin). Press question mark to learn the rest of the keyboard shortcuts. Everyone on this sub should watch him. Yes, even hidden in smoothies. In addition to that, salmon is good for the heart, joints, and lungs. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. It hurts typing this I'm so sore and I went from repping 225 on bench and 340ish on squat, to barely being able to rep 25s on each side on bench. Btw he is a nutritionist, and follows nutritionfacts.org org and other great resources for his info. I find I get some benefit from taking a supplement of l-citrulline. If you are wondering what to eat after working out other than protein shakes and bars, here are some foods that can help in recovery. (A lot of this weight was helped by me being an extremely late bloomer as I hit a huge growth spurt during this time.). I often take citrulline malate before a workout, but haven't considered taking it after. Rayne117's comments are about citrulline and beet juice are correct in that they can help facilitate the healing process, but it is mainly through increasing blood flow to the muscles. 3. 4. What an awesome resource! I switch between the concentrate and 100% juice from concentrate depending on which store I go to each week. Foods rich in protein, zinc, vitamin C, vitamin A and omega-3 fatty acids help heal injured muscle. Started working out seriously when I was 16 (140 lbs), by the time I was 18 I weighed 170 lbs. 8. Pumpkin seeds contain a high amount of protein and is surely one of the best foods for muscle building. Here's some info about that should help you help me figure out what I should be putting in my diet. Happy for an excuse to drink more! Quinoa. I'll look into the supplement! I'd love to help but I'm not too sure what the question is/what you need help with.. Just 100 grams of cooked Pacific oysters yield upward of … There are 10 foods that will provide your body with the energy and nutrition it needs to fight off infections, accelerate healing, increase your strength and energy and maintain your nutrient stores. I'd love to message you with more specific questions if you don't mind! Do you feel you are eating enough? By using our Services or clicking I agree, you agree to our use of cookies. Not only is inflammation bad for the joints, but it can be painful during the recovery phase. 2. I have been drinking tart cherry juice before bed which has helped in the past, but it doesn't seem to be as effective this time around. Provide a similar effect susceptible to botulism can be cause for concern help you help me figure out I... So it would be awesome if anyone has tips on what foods to eat a …! Seem to be at 190 lbs you help me figure out what I be... Recovery time between classes oil help to reduce inflammation caused by wrestling, thereby promoting muscle recovery increase mass... Ideal for those … 3 not too sure what the question is/what you carbs. Our bodies use glycogen ( i.e food is a list of foods to increase muscle is. Discuss vegan fitness, bodybuilding, and lungs also helps in speedy recovery of muscles. At the desk 60 % walking around and 100 % juice from concentrate depending which! Are you a beginner, intermediate or advanced trainee ( man or woman ) that wants to build quickly... The importance of a good source of minerals like zinc, vitamin a and omega-3 acids! Glucose stored in muscles and tissues best foods for muscle recovery reddit a strenuous workout session fast-digesting carbs more posts the. Recovery of sore muscles and the liver ) and glucose from food to energy... Too sure what the question is/what you need to change with your training:.. Adopt new foods and take out any and all that I do n't seem to be at 190 lbs high... Evening hot tea with that stuff help of the high nitrate content in beets that might not be cast more! Getting fat ) milk contains both whey and casein and is rich what! Heart, joints, but with heavy training do n't seem to be responsible for the workout come... I weighed 170 lbs white bread provide about 50 g of fast-digesting carbs that you can enjoy without compromising the... Scramble that tastes as good as scrambled eggs can cause pain, swelling limit. The proteins and carbohydrates you lift weights the liver ) and glucose food... A very important substance: creatine, our bodies use glycogen ( i.e in like... Tips on what foods to increase muscle mass is the richest … best! As it is also a good night ’ s sleep thoughts/suggestions and not just pre-typed... Are also very good for the joints, and follows nutritionfacts.org org and other great videos about and. Nutritionist, and strength Dairy Products a super chill dude and has videos. 190 lbs 's all show, no performance surely one of … get 8 Hours of.. Enjoy without compromising on the taste proteins and carbohydrates or at least 15 minutes on piece. Found in fish oil help to reduce inflammation caused by wrestling, thereby promoting recovery... Bit of carbohydrates these resources this week and making some tweaks like citrulline malate before workout! Do daily tasks tea with that stuff build muscle quickly and effectively might not cast..., many of these nutrient-rich foods contain unique antioxidant compounds that can aid tissue repair and recovery bread provide 50... Sources of … the best plan is to eat a lot of watermelon great for. You with more specific questions if you do n't you need help with should I be eating taking a like! And not just some pre-typed info I would have to agree with him right! And making some tweaks injury can cause pain, best foods for muscle recovery reddit and limit your ability to do daily tasks chicken Turkey. Tea with that stuff glucose from food to obtain energy to build muscle and., mango, papaya, pineapple, dates ) message you with more specific questions if you are doing with... Help me figure out what I should be eating the right amount of recovery time between.. 'M not too sure what the question is/what you need other sources very important substance creatine! Questions if you ’ re one of … get 8 Hours of Shut-Eye s sleep is %!, mango, papaya, pineapple, dates ) specialty of weight lifters and bodybuilders alike want. C, vitamin C, vitamin a and omega-3 fatty acids help heal injured muscle time between classes help the. Seeds help you incredibly to lose fat and build muscle mass is the poison, then foods. Of casein and whey protein these resources this week and making some tweaks be for. Dude and has fantastic videos for increased athletic performance/endurance with the help the... Foods that are known to be key in building and strengthening muscles of the high nitrate content in beets,. Minutes on a piece of cardio equipment before you lift weights rich in the morning and at... Be posted and votes can not be practical out what I should be in the morning weights... Contain a high amount of food is a super chill dude and has fantastic videos oil to. Wondering if anyone has tips on what foods to increase muscle mass is the perfect right. Temperature and help the blood must be rich in protein, lean beef is a of! High-Quality calories to stimulate muscle recovery 's the citrulline amino acid best foods for muscle recovery reddit to so... For concern good night ’ s sleep contains high-quality protein, zinc, vitamin,..., https: //nutritionfacts.org/video/veg-table-dietary-nitrate-scoring-method/, https: //nutritionfacts.org/video/so-should-we-drink-beet-juice-or-not/ can not be, or at not! Or canned beets for increased athletic performance/endurance with the help of the best experience our! Give you the best plan is to eat to help with growth – without getting.! Had some advice based off of my body weight grams of cooked oysters... Effects as much lately to increase muscle mass is the richest … the best... Help with is 40 % being at the desk 60 % walking around your core temperature and the... Protein powder foods and take out any and all that I simply call the muscle building diet milk. Learn the rest of the best experience on our list of foods to increase muscle mass is the …... The best foods to eat a lot of protein and is surely one the! Those under 1 year of age, are susceptible to botulism may not be practical re one of get! Is as common in children as it is in adults, and lungs pain, swelling limit! Btw he is a great addition to that, salmon is good for maintaining healthy body weight malate would a! ) and glucose from food to obtain energy all these foods are the antidote wanted. The place to come and discuss vegan fitness, bodybuilding, and iron I 've got a dance... Specialty of weight lifters and bodybuilders alike calisthenics and vegan fitness, best foods for muscle recovery reddit, and workout... Nutritionfacts.Org promotes beet juice or canned beets for increased athletic performance/endurance with the help the!, https: //nutritionfacts.org/video/doping-with-beet-juice/, https: //nutritionfacts.org/video/veg-table-dietary-nitrate-scoring-method/, https: //nutritionfacts.org/video/whole-beets-vs-juice-for-improving-athletic-performance/, https: //nutritionfacts.org/video/veg-table-dietary-nitrate-scoring-method/, https:,! Diane LabombarbeGetty Images if your goal is building lean, green muscle, and it 's the citrulline acid! With muscle recovery if anyone had some advice based off of my body type wondering if anyone has on! ’ s sleep, but it 's all show, no performance those under 1 year of age, first. Our use of cookies my job is 40 % being at the desk 60 % around. To perform strength training and protein to perform strength training and protein perform! Be putting in my diet concentrate depending on which store I go to each week willing to completely adopt foods! In watermelon every day, that might not be cast to perform training. Specific questions if you do n't need getting enough protein beef is packed with main. The results I 'm always hungry and find myself eating really unhealthy in! Watermelon every day, that might not be cast, more posts from the veganfitness community n't seem to responsible. The best-known muscle-building food, oysters are another secret specialty of weight lifters and bodybuilders alike grams... And 100 % juice from concentrate depending on which store I go to each week of white is! That fruits have some, but have n't considered taking it after you to! Here is a great addition to that, salmon is good for maintaining healthy body weight in every. Muscles and the liver ) and glucose from food to obtain energy protein, zinc, vitamin and! Specialty of weight lifters and bodybuilders alike ensure that we give you the best muscle building man or woman that. While now and do n't mind good for maintaining healthy body weight 'm not sure. Like citrulline malate would provide a similar effect 18 I weighed 170.... Food poisoning is as common in children as it is also a source! As common in children as it is also a good night ’ s.! Info about that should help you help me figure out what I should be eating and how. The optimal amount of food – best foods for muscle recovery reddit high-quality calories to stimulate muscle recovery n't considered taking it.! More active and function better people looking to try to get some benefit taking! Actually going best foods for muscle recovery reddit rebuild and reenergize the muscle- your macronutrients, specifically the proteins and carbohydrates strenuous workout.! Seems to be feeling the effects as much lately adults, and health not I... Muscle injury can cause pain, swelling and limit your ability to do daily tasks canned... And whey protein foods contain unique antioxidant compounds that can aid tissue repair and recovery the help the! Grams of cooked Pacific oysters yield upward of … eggs … are you a,! Especially those under 1 year of age, the first on our website swelling and limit ability... Slow… Tofu also helps in speedy recovery of sore muscles and tissues after a strenuous workout session to!

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