When you get injured, the first thing that comes to your mind is to stop consuming more calories. But, the truth is to get back on track, your body needs fuel. In addition, your muscles demand recovery foods. It’s like patching up a wall with some concrete; the same is the case with our body; when there’s an injury, it needs the right food to get back in shape. Antioxidants, proteins, minerals, and vitamins help in the healing process. Featured bones, stressed tendons, wounds all get fixed quickly, so in addition to your medication and exercise routine, you might want to add the right combinations of food to your diet for a speedy recovery. Given below are some recovery foods to get you back on your feet.
Sweet potatoes, carrots, kale, and spinach provide vitamin A. Broccoli, strawberries, oranges, and pepper give Vitamin C. Now you may wonder why vitamin A and C are required? While vitamin A helps generate white blood cells and build immunity, vitamin C is a proven formula for quickly healing skin and flesh wounds. Additionally, vitamin C helps build a vital collagen protein that repairs new book e cells, blood vessels, and scar tissues.
Dairy products like milk, butter, cheese, buttermilk, cottage cheese, etc., are rich in calcium. People buy dairy products to fulfill their calcium needs while they are injured. Yogurt and milk are excellent protein sources, and they contain calcium, which restores muscle and bone.
Chicken, lean turkey, and sirloin are full of proteins and help form new cells. A research report published in the Journal of the Federation of American Societies for Experimental Biology revealed that protein repairs damaged tissues faster. Athletes usually need to consume 112 grams of protein a day as meat speeds up recovery.
Seafood like trout, salmon, and tuna fish are rich in omega fatty acids. Omega 3 helps in checking inflammation caused by fractures, tendonitis, and sprained ligaments.
Watermelons have 70% water and are full of amino acids L-citrulline, fastening the recovery process, especially if consumed post-exercise. Watermelon is a building block of proteins and is an excellent antioxidant that accelerates the growth of nitric oxide in our body, responsible for good blood circulation, and boosts cellular energy. In addition, some studies reveal that watermelon juice may help reduce muscle damage and soreness.
A rich source of polyphenols that are plant compounds with anti-inflammatory and antioxidants is pomegranate juice. Consuming pomegranate juice helps muscle recovery. The juice reduces the release of an oxidative stress marker named malondialdehyde and improves antioxidant defense mechanisms, and it suggests that the fluid can stimulate muscle recovery faster. Many research indicated that pomegranate juice and its supplements could reduce DOMS, inflammatory markers and enhance muscle recovery.
Dietary nitrates might enable sending oxygen to the muscles and boost the mitochondria’s efficiency—parts of cells or organelles that produce the energy that fuels the cells. Betalains can reduce oxidative damage and reduce inflammation.
Foods like vegetables, seafood, watermelon juice, tart cherry juice, cereal meat, dairy products, pomegranate juice, beetroot juice, etc., are full of natural nutrients that expedite your recovery process. Besides consuming these recovery foods, you should consult your family doctor for prescribing calcium and vitamin D supplements.