It's not uncommon to experience exhaustion and muscle soreness after an intense workout session. However, this is exactly when you should pay attention to your body the most.
But why is that?
Though working out is an important part of fitness, the real benefits start when your muscle is recovering post-workout. Paying attention to what you eat afterward can benefit you in the long run. Fortunately, many foods can help.
In this article, we're listing a detailed guide to help you optimize your nutrition after strenuous online fitness program sessions.
Food #1: Lean Meat
Strenuous exercise can trigger the breakdown of muscle protein in your body. The rate at which this happens largely depends on the exercise and your level of training.
It's vital that you eat protein-filled foods after a strenuous workout to get amino acids that can repair the proteins.
We recommend you eat lean meat.
Lean proteins such as fish, chicken, and beans are the best source of getting protein post-workout. That's because they have all essential proteins such as leucine, isoleucine, and valine with less saturated fat and fewer calories.
Food #2: Tart Cherry Juice
Drinking tart cherry juice has tons of benefits for everyone, from athletes to novice gym-goers. That's because some studies suggest that tart cherry juice can benefit muscle recovery as well as manage delayed-onset muscle soreness (DOMS). Additionally, a review of 25 studies conducted in 2021 concluded that drinking tart cherry juice can boost muscle recovery and lower inflammation after strenuous activities.
The reason is that tart cherry juice contains high levels of anthocyanins. These are plant compounds with extremely great anti-oxidant and anti-inflammatory properties. As a result, tart cherry juice can be extremely beneficial in reducing soreness and muscle damage post-workout.
Food #3: Quinoa
You can't mention foods beneficial after intense workouts without mentioning quinoa. This is a complex whole grain that contains carbohydrates, fiber, and proteins. In fact, quinoa has all nine amino acids essential for building muscle. If that's not enough, it's also gluten-free, which makes it a great option for those with gluten intolerance or celiac disease.
Food #4: Fatty Fish
Did you know that fatty fish, like salmon and sardines, are an excellent source for getting important nutrients for your body?
That's because fatty fish contain protein that facilitates muscle repair and reduces exercise-induced damage. Moreover, they also contain omega-3 fats, which are great for reducing inflammation and helping muscle growth.
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