age is really just a number

Nutrients That Can Speed Recovery

Working out doesn’t end with a cool down. You need to make sure you use the proper nutrients post-workout to really get the most out of your hard work, while also helping to prevent muscle fatigue and soreness. Good nutrition is one of the best and easiest ways to recover after a tough workout, so you can hit it hard again the next day to keep up the momentum. 

If you are currently training for a marathon or triathlon, you probably have a pretty decent diet, but do you know ten of the best nutrients for your body after a workout?

The Ten Best Nutrients Post-Workout

1. Water. I’m always preaching hydration, especially in the Texas heat. It’s very important to rehydrate. You should be drinking throughout your workout, but it’s also good to keep the drinking of water up after you have completed your workout as your body is cooling down, to continue to replenish the lost fluids your body goes through. It will also help bring down your body temperature faster.

2. Dark-colored fruits like blueberries and cherries. Dark-colored fruits have nutrients in them which help accelerate the elimination of waste products produced during training. Good safety tip; do not drink milk with berries and cherries because the protein in milk inhibits antioxidant activity in the body.

3. Green leafy vegetables. Eating vegetables like spinach, kale or broccoli after a workout will help prevent inflammation. They also won’t spike your blood sugar which will help you metabolize food faster. These vegetables also help improve hydration, which is helpful after a workout.

4. High glycemic fruits and starches.  These will help rehydrate you and replenish the energy source for your muscles. They also contain antioxidants which can aid in tissue repair and recovery. So, try some watermelon, potatoes, pineapple, or kiwi after your workout.

5. Fish. Fish like cod or salmon helps with protein synthesis and helps reduce inflammation. If you’re training under intense physical and environmental conditions, such as working out in high altitude or extreme heat or cold, then using fish oil will help reduce waste production. Using fish oil instead of eating the actual fish is convenient and highly concentrated, and it can be just as effective as the actual fish itself.

6. Nuts. Eat nuts to accelerate the repair of damaged tissues. Almonds have been shown to boost energy use and antioxidant capacity. Brazil nuts are also great because they contain selenium, magnesium, and zinc; minerals that are all successful at hormone balance and recovery. Walnuts have an anti-fatigue effect that improves energy use in the body.

7. Probiotics. Using probiotic supplementation has been shown to reduce inflammation and boost immunity. This will help with a speedy and pain-free recovery after a difficult workout.

8. Eggs. Not just for Rocky movies; eggs are a great source of protein, but in addition, they contain high amounts of leucine which is an important amino acid that helps build muscle. Eggs have been shown to enhance energy production, aid in recovery from intense training, and help reduce inflammation in the body.

9. Cinnamon. Adding cinnamon to your diet can help improve insulin sensitivity, which will repair tissue faster and replenish glycogen. Add it to shakes, tea, coffee, or yogurt for a tasty, helpful spice post-workout.

10. Turmeric and ginger. These have powerful anti-inflammatory properties that accelerate recovery and reduce soreness. Add fresh ginger to a stir fry.

Go ahead and try some of these things after your workout and see how it helps you. I recommend you add one food at a time, so you can really gauge what works and doesn’t work for you!