Recovering from an intense workout is never easy, but it can be even more difficult during the winter. The cold temperatures force your muscles to work harder to maintain body temperature. You may deal with accelerated levels of soreness and fatigue.
Eating the right foods can aid with workout recovery. They provide nutrients that help muscles heal. Read on to learn how foods help repair muscle damage.
How Nutrition Helps Muscle Recovery
A 2021 review establishes the importance of nutrition in muscle recovery. It discusses how skeletal muscle fibers break down during workouts causing an inflammatory response that can interfere with future athletic performance. If you are wondering how foods help repair muscle damage, nutrients can rebuild muscle fibers and aid recovery.
The review specifically mentions the importance of amino acids, proteins, and carbohydrates. Fitness buffs who aren’t getting enough of these nutrients in their diet may consider additional supplementation.
Prioritizing Nutritional Needs
A NASM Blog recommends prioritizing the recovery process as follows:
- Energy Balance: When eating for energy, focus on your total caloric intake ensuring it matches your training goals. Ensure you consume the types of carbs and proteins that support energy. Time your meals around your sessions.
- Macronutrients: Macronutrients that support recovery include carbohydrates, protein, and fat.
- Micronutrients: Macronutrients can be sourced from colorful fruits and vegetables, nuts, tea, cocoa, legumes, and various spices. Avoid overdoing it on antioxidants as they can interfere with stress response and skeletal muscle signaling.
- Hydration: Hydration is important because it regulates body temperature, lubricates joints, transports nutrients, and prevents fatigue, dizziness, and cramping.
- Nutrient timing: Time your nutritional consumption to ensure you are prepared for exercise and optimal recovery.
- Dietary Supplements: Consume supplements that reduce inflammation and aid muscle, tendon, and bone repair.
What Should I Eat to Support Muscle Repair?
Nutrients that support muscle repair include:
- Proteins: Proteins contain amino acids that help muscles rebuild and repair. Branch chain amino acids (BCAAs) are especially beneficial because they are readily absorbed by muscle.
- Magnesium: Magnesium reduces inflammation, soreness, and fatigue. It aids with ATP production fueling muscle contraction.
- Carbohydrates: Carbohydrates are your body’s main energy source. Your body breaks down carbs into glucose for energy.
- Healthy Fats: Healthy unsaturated fats reduce inflammation.
Foods that support recovery include:
- Spinach: Spinach is a great source of magnesium. It is also rich in protein and antioxidants.
- Chia Seeds: Chia seeds are an excellent protein source. They are also rich in magnesium, calcium, and phosphorus.
- Oatmeal: Oatmeal is the ideal workout companion because it’s packed with carbs and protein.
What Supplements are Recommended for Muscle Recovery?
- Designs for Health Glycine Powder: This amino acid glycine powder aids with protein synthesis, detoxification, neurotransmitter function, brain health, sleep, and healthy blood sugar levels. It is the main component of collagen helping to support blood vessels, skin, bones, cartilage, tendons, ligaments, and other connective tissue.
- Sunwarrior Active Amino Acids: This amino acid formula hydrates the body and provides the nutrients it needs for recovery. It contains 8 grams of amino acids, 5 grams of branched chain amino acids, and various hydration minerals.
- Enzymedica Repair Gold: Enzymedica contains enzymes that support toxin removal and assist with tissue and joint repair. It also increases circulation to support healing.
Muscle recovery can be challenging during winter. Now that you understand how foods help repair muscle damage, you can add the right ones to your diet for optimal performance. Good luck reaching your fitness goals.
FAQs
How to cool down after a winter workout?
A warm bath or sauna will soothe your muscles during a post-workout routine. The right nutrients and hydration with electrolytes will also aid muscle repair.
Is winter good for muscle gain?
Seasons don’t affect muscle gain. However, they may change your calorie burn. Also, sitting for long periods of time during the winter is bad for blood flow.
Get moving to help encourage exercise performance and support your muscle growth, as well as support a healthy immune system. Physical activity is also a natural mood booster, which may help with the effects of seasonal depression.
What is the best workout for recovery?
A low-intensity workout can help with recovery. Foam rolling can also help relax the muscles and reduce muscle soreness. The body needs activity and also periods of rest during winter months.
