Top Foods to Aid Muscle Recovery: Pistachio, Coffee, Spinach, Beetroot Juice, and Cottage Cheese

Pistachio

Indulging in foods like pistachios after your exercise session can help give your muscles the relaxation they need. The results of a 2022 study, published in Metabolism Open, proved that pistachios reduce muscle stiffness in athletes. Pistachios contain all 9 essential amino acids, making them a complete vegetable protein source.

Last but not least, pistachios are easy to transport, so you can take a handful of pistachios with you to the gym or on a hike. At home you can use it as a crunchy topping in your cereal bowl or in your favorite salad.

Coffee

A cup of coffee can help you get fit in many ways. After a training session it can reduce muscle soreness. Caffeine makes you feel less tired and reduces pain. Additionally, other studies have shown that drinking coffee after exercise along with a carbohydrate-rich food, such as a banana or a bowl of oats, can help speed up energy recovery.

Spinach

This vegetable is a muscle goldmine. A cup of cooked spinach helps you reach your magnesium intake goals for the day. Thus, magnesium consumption significantly reduces muscle pain and stiffness, stimulating recovery after sustained physical exertion. Once you return from the gym, you can try a delicious spinach soup with rosemary and garlic at home. Or you can include spinach in a post-workout smoothie.

Beetroot juice

It is known that beetroot means a precious ally of physical performance. It is rich in nitrates, which work as a vasodilator once it has entered the body. An analysis appearing in Sports Health showed that drinking beetroot juice before exercise can boost athletic performance by reducing muscle stiffness and inflammation.

Cottage cheese

It does wonders for your muscles in the long run if you eat it as a snack before bed. Casein, the protein that cottage cheese is rich in, can speed up muscle recovery if you consume it 30 minutes before bed. Cottage cheese is an equally good source of protein, providing around 24 grams per cup. It should be added that, according to specialists, insufficient protein consumption can delay muscle recovery. You can enjoy a serving of cottage cheese with a teaspoon of peanut butter or honey.

2024-02-07 04:33:03
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