Today I received a question on my ‘Intense 10 minute workout’ post towards the best foods to include in your diet to help with muscle recovery & avoid a build up of muscle fatigue. I started typing a reply and realised I had so much to share on the topic. Therefore I decided to create this post focused on foods to include in your diet, particularly in your post-workout recovery meal to help with muscle repair.

Firstly make sure you eat within 20-40 minutes after a workout and include protein, amino acids and some form of carbs in this meal/snack. Also don’t forget drink Water Water Water…

Some of the best foods for muscle recovery:

– Cold Smoothie > brings down core body temperature helping to reduce inflammation. Pack with protein powder, milk or yogurt, banana/coconut/blueberries, spirulina powder.

– Spirulina > in tablet or powder form. Has fast muscle repair effects and balances blood sugars.

– Quinoa/Brown rice/ Buckwheat > low GI carb, protein and amino acids required for muscle repair.

– Chicken/ Turkey > lean protein

– Hemp seeds/ walnuts/ salmon > full of amino acids

– Eggs > full of amino acids and protein

–  Cocao > widens & relaxes blood vessels so it’s easier for oxygen rich blood to flow into muscles to restore them.

– Tumeric/Ginger > great anti- inflammatory

– Spinach > Increases protein synthesis in muscles.

– Avocado/Coconut/Banana > electrolytes (potassium, Sodium, Calcium) to reduce muscle cramping and fatigue.

– Apple > perfect pre-workout snack for slow digesting carb & increased performance in workout. Also cleansing fruit toeliminate toxins.

– Citrus fruits > (lemons, limes, oranges, grapefruits) absorbs iron in the body, works with collagen to rebuild tissue & great for detoxifying.

– Broccoli & other leafy greens> regulates muscle contractions and is high in protein and calcium. Nearly 50% of leafy greens are made up of muscle building amino acids.

– Sea vegetables > (nori, kelp, kombu) extremely high in calcium, protein, iron and minerals.

– Beetroot > before workout can increase stamina and oxygen uptake. After workout great complex carb and high in iron, potassium, copper and vitamin C, necessary for muscle recovery.

– Flaxseed oil > well balanced source of Omega-3 & Omega-6. Improves blood flow to easily allow new oxygenated blood to assist recovery.

– Goji berries > full of protein, amino acids, iron, calcium, zinc & copper.

– Blueberries > great for after workout free radial repair and very high in pectin to help regulate the flow of water between cells and high in potassium & fiber.

-Manuka Honey > anti inflammatory and provides carbs to rebuild muscle fibers. Also supports immune system, therefore allowing a greater recovery from exercise to the body.

Here are some recipes containing  foods to assist the bodies healing process :

http://barevitality.com/quinoa-sushi/

http://barevitality.com/health-benefits-of-kelp-kelp-noodle-stir-fry/

http://barevitality.com/fresh-beetroot-green-bean-salad/

http://barevitality.com/great-liver-detoxifying-high-protein-meal/

http://barevitality.com/category/recipes/breakfasts/smoothies/

http://barevitality.com/category/recipes/breakfasts/smoothies

http://barevitality.com/creamy-strawberry-coconut-smoothie/

http://barevitality.com/the-9-nut-slice/

http://barevitality.com/trail-mix-goodness/

http://barevitality.com/banana-coconut-bread-grain-sugar-dairy-free/