Generally, people plan what they should eat before their workout so that they have sufficient energy to perform in the gym and ignore the post work out diet. Many people end up eating anything after intense exercise as they are dominated by hunger. The problem begins here. The body doesn’t get the nutrients that it requires to recover fast so that you can gain muscles.

In the absence of the right diet after exercise, you are not able to build the muscles even after putting efforts in the gym. And you end up losing interest in exercises if you don’t see the results. The worst part is that you may injure yourself in lack of nutrients.

Workout and Tissue Breakdown Go Hand In Hand

Every time you push your limits, your tissues break down. Due to these tiny tears, you feel muscle soreness. When these recover, you will get muscle building and cell growth. The problem starts during your high-intensity workout, large muscles break down and don’t recover and it gets sore more afterwards. Speed of recovery goes for days, weeks, or even for months. If the soreness isn’t addressed at the time, it can cause pain. Only nutrients and rest help tissues to recover from the breakdown.

Why Recovery is Important?

Unless tissues recover, you can’t have bigger muscles. If soreness continues, it can take the place of injury that can remain for a longer time. If you feel pain every time, how can you manage to continue your exercise? So, recovery is not only important but a speedy recovery is more important if you don’t want to lose interest from your exercise.

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How To Repair Muscle Damage?

To repair muscle soreness or damage, nutrients and sleep play a crucial role. Get the nutrients rich diet before exercises as well as after it. So that you will have sufficient energy to do workout and avoid the injuries during exercise. After training, you should take care of nutrition very cautiously because that decides your fitness journey. For the nutrients at this time, people also choose post-workout supplements, a great source of nutrients and helps in faster recovery. 

 Nutrients Can Help In Faster Recovery: 

Incorporate these nutrients into your diet to get faster results or use the post-workout supplements that have all these nutrients.

• Protein: The macronutrient is very important to build tissues and cells. So after a workout when your muscles are broken down, protein helps them to recover naturally in an effective way. Protein synthesis is responsible for building muscle and healing tear muscles. With the abundance of the macronutrient, your body needs not to break important amino acids to fill the needs of protein. 
• BCAAs: Out of the nine essential amino acids, three amino acids are very important to recover the muscle. These are known as BCAAs. These three essential amino acids are leucine, isoleucine, and valine. These essential amino acids promote muscle protein synthesis and reduce muscle damage and soreness due to exercise. It also fortifies the immune system and protects lean muscle mass. Along with these, BCAAs help to improve anaerobic and aerobic performance if consumed regularly.
• Glutamine: It is one of the amino acids found in abundance in the muscles and blood. It also supports gastrointestinal function, insulin secretion, nervous system and many others. Glutamine helps in effective workout muscle growth and recovery by supplying nitrogen to the muscle that is necessary to initiate the protein synthesis in the muscles.

3 Best Foods For Faster Recovery

There are many foods which are the rich source of these nutrients that help to recover the muscles fast. 

• Green Tea: It has a rich profile of antioxidants and inflammatory properties. It helps to refuel the body after training. Although there is not enough evidence that green tea extract helps to reduce the muscle soreness after a workout, it is good for recovering minerals that you have lost while doing exercise.
• Avocado: Rich source of vitamin B and monounsaturated fats that are considered as good fats. These help to metabolise the carbs and proteins. So that your muscles could heal quickly and easily. 
• Eggs: Eggs are a good source of protein, omega 3 and 6, fats, and vitamins & minerals that help to enhance muscle growth. And also contribute to maintaining health after our day to day physical activity. Along with these, eggs contain folate, B12, iron, chromium, vitamin E, pantothenic, and others to help you to achieve optimum health. Many studies show that consuming eggs straight after intense exercise helps to boost muscle synthesis that helps to muscle recovery and growth.

Muscle recovery is crucial in many aspects including fitness goals, concentration, and a healthy lifestyle. With the nutrients in foods and post-workout supplements, you can help muscles to get recovered easily. As supplements can be absorbed easily in the body, it is no harm to use them in limited amounts. So, get healthy and effective nutrients after your workout and sleep tight to get recovered as fast as possible.