Believe it or not, you can help your body repair itself quicker and better by eating the right foods and including specific nutrients into your daily diet.
Knowing what your body needs is the key to providing it with the nutrition it requires to heal itself either from injury or after an intense workout. Understanding which foods help what process is essential for healing because your body can’t do its job without it.
Learning more about your body and what it needs can benefit you. And, eating properly can promote muscle reparation, ease joint pain, repair joint damage, reduce inflammation, and so much more.
Here is a list of foods that help repair muscle damage, and help you heal from muscle injuries:
These three foods have something in common: they’re all high in protein! Protein is essential for keeping your muscles healthy, building mass, and repairing damage. Protein is one of the main components of muscle tissue, and so it helps regenerate torn or damaged tissues.
Muscles need vitamin C to heal and repair because vitamin C plays a vital role in the creation of new proteins in our bodies. These proteins are what muscles are composed of, making all the necessary nutrients essential in repairing muscle damage.
You could incorporate these fruits into your diet throughout the week for a consistent intake of vitamin C:
These dark leafy greens are all packed with vitamin A, which is also essential to forming new muscle cells. Specifically, vitamin A helps with cell formation and differentiation, which is one of the pillar stages of muscle reparation.
The good news is that incorporating leafy greens into your diet is quite easy, as they are versatile and delicious. Smoothies are a great way to add a ton of greens into your diet, without sitting down to have salad after salad, and they can be super tasty!
These are all incredibly high in fatty acids (up to 1,000mg of Omega-3s), and are easy to cook and eat. Also very high in Omega-3, and easy to incorporate into your diet, are:
Fatty fish and algae are great sources of Omega-3 fatty acid, which is important for healing muscle and repairing muscle damage. They are most essential during the first couple of days after the damage is done, since they help reduce muscle inflammation and swelling.
Fortified breakfast cereals typically have a higher amount of zinc in them, and zinc is another essential nutrient for muscle reparation. In simple terms, zinc is responsible for hundreds of enzyme reactions in our bodies, which in turn help in the formation of new cells, much like vitamin A.
If you are consuming enough foods high in protein, you are most likely already getting enough zinc to help your body repair itself. But adding a portion of fortified breakfast cereals into your daily routine won’t hurt.
Apart from helping you recover from muscle injury, these foods are packed with nutrients essential to our diets for many other reasons. For example, eating leafy greens can help keep our skin clear and healthy, fatty fish is a great source of essential fats, and protein can help you build muscle mass.
By eating these foods, you can aid your body in a speedy recovery, and you can continue on your fitness journey or resume your active lifestyle. You will also ensure that your muscles repair properly and avoid further sensitivity and risk of injuring yourself again.
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