By Kick DOMS in the backside and recover a lot faster
Exercise and eating right is good for you- anyone can tell you this. But when you train hard and sometimes don’t recover properly — you become sore, stiff and that can lead to more problems down the line. Ever felt so stiff you couldn’t perform a specific exercise well? Getting a few warm-up reps seems to help, but the movement isn’t as easy as it could be. That’s good old DOMS in full force. It’s not a bad thing — don’t get me wrong, it’s just a pain in the backside when you can’t walk properly, find it hard to lift your arms or sit on a chair. And it looks awkward to those around you too. Have you gotten any odd stares lately? Although this is inevitable when we train with weights or push our bodies a little bit over that threshold, we can use nutrition to ease the soreness and help us recover a whole lot faster.
Tip One: Munch on almonds and other nuts to help repair the damaged tissue
Snacking on nuts isn’t bad at all — unless you eat a whole jar. Sometimes it’s best to portion off a small container to know when you hit your quota. Almonds are an excellent source of omega six and help you recuperate from intense exercise. Almonds also help boost your energy and assist your body to clear out the oxidative stress from exercise. So, snack on Almonds during the day to help you get the most out of your workout.
Tip Two: Good old blueberries
Blueberries help to reduce delayed onset muscle soreness and help flush out waste products produced from training. I love to finish my workout with a berry smoothie and get that potent antioxidant mix in my belly as soon as possible. Try not to have a milky kind of smoothie (although plant-based milk is fine) as it inhibits the antioxidant activity in the body.
Tip Three: Have some eggs regularly
Eggs are a potent protein source that helps to build muscle. In addition, they contain so many vitamins and minerals that, in my book, they are a superfood. It doesn’t matter if you boil, fry, or poach them — they still provide a lot of nutrient value for such a small, low-fat food source. When it comes to exercise, they help aid recovery and increase your energy levels. So keep them in mind before and after your workout (or as Arnie does, have them raw in your shake. That was a joke!)
Tip four: Starchy veggies
Adding healthy starchy veggies with your protein makes a great post-workout meal. Veggies like sweet potato, squash and potatoes with eggs or chicken are a great way to replenish glycogen stores and help recovery. When we work out, glycogen disappears, and we need to replenish it between 1–2 hours. That will ensure we give our muscles enough nutrients to repair and grow. It’s just as important to eat the right foods after a workout as it is to watch your nutritional intake throughout the day. If you are highly active within your job and also train in the gym, you will need to keep a close eye on what you eat, ensuring it’s the best value for all your efforts. Aim to eat fatty, rich foods to help with muscle soreness — but sometimes a massage and a good foam roll help as well. If you would like to read more articles like this or start writing your own, please sign up via my link. I’d love to see you on the other side. Sign up here for your medium subscription