Share this Image On Your Site
Science behind working out
When you exercise, your muscles are broken down as the fibers are repeatedly stretched and contracted. The soreness you experience after a workout is caused by tiny tears in the muscles that must then be repaired. In some cases, you may experience delayed onset muscle soreness after jumping into new or unfamiliar exercises that can lead to temporary damage and inflammation.
Pushing yourself is an important part of achieving your fitness goals, but there is a fine line between pushing your limits and setting yourself up for an injury. When you have Delayed Onset Muscle Soreness, nutrition is the key to recovery and injury prevention. The foods you consume after a workout will help facilitate healing, replenish your body, and help it build muscle as it rests.
How Nutrition Repairs Muscles
Working out stresses and damages your muscles. To repair and strengthen those muscles, it’s imperative to fuel your body with the essential nutrients it needs to heal.
High-intensity exercises deplete your glycogen stores. To replenish them, you should try to eat about a half a gram of carbohydrates per pound of body weight after a workout. Your body will begin to break down the carbohydrates and convert them into glucose, which is then stored in your liver and muscles as glycogen. In addition to carbohydrates, you should eat between 20 and 40 grams of lean protein to facilitate muscle growth and help repair your muscles.
Have you ever wondered why professional athletes reach for sports drinks such as Gatorade rather than plain water during games or workouts? This is because plain water usually won’t cut it when you need to rehydrate quickly and effectively. When you sweat, your body rapidly loses electrolytes which can then quickly lead to dehydration. Rather than guzzling water, a beverage that is rich in electrolytes will replenish your body, improve blood flow, prevent cramping, and expedite your recovery.
Timing Pre- and Post-Workout Meals
Your body needs fuel both before and after a workout. The timing of your meals will help you optimize your nutrient intake, balance your protein levels, and help you maintain adequate glycogen stores.
Your body craves protein and carbohydrates shortly after strenuous activities. This means you should consume a snack rich in protein and carbohydrates within 30 minutes after a workout to kickstart the recovery process.
Balanced Nutrition Is the Key to Muscle Recovery
To repair your muscles after a workout, balanced nutrition is key. Your diet should include optimal amounts of macronutrients, micronutrients, and proper hydration to strengthen, repair, and build muscle.
Some great post-workout snacks that incorporate both protein and carbohydrates include yogurt with whole grain cereal, cottage cheese with fruit, grilled chicken on a whole grain tortilla, or oatmeal and eggs.
Once you get into a routine of using nutrition to repair your muscles after your workouts, you’ll notice an improvement in the time it takes your muscles to recover. This means you’ll have less downtime, and you’ll be able to reach your fitness goals quickly and safely.
About Author : Kelly Uhler has 10+ years of healthcare experience and combines her passions of health and writing to educate readers about health, nutrition, and wellness.