Watermelon juice, pomegranate juice, milk, eggs, fatty fish, and coffee contain many carbohydrates, proteins, antioxidants, and anti-inflammatories that are beneficial for muscles after exercise.
People who participate in physical activities such as going to the gym, cycling long distances or running marathons may experience muscle soreness from time to time. This condition not only causes discomfort but can also affect other daily activities. A balanced diet effectively reduces muscle soreness, reduces muscle damage caused by exercise and speeds up recovery.
Watermelon
Watermelon is sweet, hydrating, and packed with nutrients that promote workout performance and recovery, including carbohydrates, amino acids, and antioxidants. Watermelon is rich in the amino acid L-citrulline, which is a component of protein, has antioxidant effects and increases the production of nitric oxide (NO). NO increases blood circulation to muscles and improves cellular energy.
Some studies show that watermelon juice can reduce muscle soreness and damage after exercise. For example, a small 2013 Spanish study of seven athletes found that drinking 500 ml of natural watermelon juice or watermelon juice supplemented with L-citrulline reduced muscle soreness 24 hours after exercise. compared to placebo.
Watermelon and watermelon juice can reduce muscle soreness and muscle damage. Image: Bao Bao
Fatty fish
Fatty fish such as sardines and salmon provide protein that the body needs for muscle recovery, the process of regenerating muscle cells after damage from exercise. Fatty fish also contains omega-3 fats, which help reduce delayed onset muscle soreness (DOMS) and fight inflammation.
Experts recommend supplementing with 1.8-3 g of omega-3 fatty acids after exercise to promote optimal muscle recovery. You can eat a serving of salmon or take an omega-3 supplement after going to the gym.
Pomegranate juice
Pomegranate juice is rich in polyphenols – plant compounds with antioxidant and anti-inflammatory properties. Drinking pomegranate juice may benefit muscle recovery.
In a small 2017 European study, nine weightlifters drank 250 ml of pomegranate juice or a placebo three times daily for three days before Olympic weightlifting sessions. They drank an additional 500 ml of pomegranate juice or placebo one hour before their workout sessions. Compared with placebo, pomegranate juice reduced oxidative stress and enhanced antioxidant capacity.
Other studies have also documented that pomegranate juice and pomegranate supplements can reduce DOMS, reduce inflammatory markers and speed up muscle recovery.
Whey protein shake
Whey protein supports muscle recovery after exercise in both athletes and amateur sportspeople. In a 5-day study, 92 obese men took 0.9 g of whey protein per kg of body weight, divided into three daily doses, before a fitness test. Whey protein significantly reduced signs of muscle damage compared to the control group. Whey protein may also enhance muscle function after endurance exercise.
Egg
Eggs are popular with athletes because of their high biological protein content. Eating eggs after exercise helps stimulate muscle recovery. Although many people choose to eat only egg whites, studies show that whole eggs may be a better choice.
In a small 2017 study in the US, 10 men ate a meal of whole eggs or whites immediately after performing resistance exercises. Even though all meals have the same amount of protein, egg-based meals promote more muscle growth. Researchers believe that it may be because the yolk provides vitamins, minerals and fatty acids such as vitamin A, selenium, zinc, and palmitate fatty acid, which increase the rate of muscle protein synthesis.
Eggs provide protein, many vitamins, minerals and fatty acids to help restore muscles. Image: Bui Thuy
Milk
Milk and dairy products such as yogurt and cheese are often used after exercise. Milk has a high protein content, providing the body with the necessary nutrients to restore muscles and reduce muscle damage caused by exercise.
These products also contain carbohydrates. Eating carbohydrates and protein together supports muscle growth, helping the muscles replenish glycogen, the stored form of glucose or sugar. Milk also contains sodium, which is important for post-workout rehydration.
Vegetables are rich in starch
High-intensity exercise often depletes muscle glycogen stores, which are essential for optimal athletic performance. Eating foods rich in carbohydrates promotes the replenishment of muscle glycogen. Starchy vegetables like sweet potatoes, pumpkin and potatoes are healthy carbohydrate choices after a workout.
Combining starchy vegetables with a protein source like eggs or chicken is an effective and delicious way to replenish glycogen stores. They also provide the body with the protein it needs for muscle recovery.
Coffee
Drinking a sip of coffee before or after physical activity can reduce delayed-onset muscle soreness. This is because caffeine blocks adenosine receptors. This is a chemical released after the body is injured. It activates pain receptors in the body.
A 2019 study in Taiwan found that consuming caffeine 24 and 48 hours after high-intensity exercise improved muscle strength recovery and reduced delayed-onset muscle soreness in both men and women compared to placebo. The effective dose of caffeine is approximately 5-6 mg per kg of body weight.
In addition to food, to promote muscle recovery and reduce muscle soreness, everyone should get enough sleep. Because lack of sleep can cause fatigue, weakening the muscle recovery process. Soaking in cold water after exercise can heal muscle tissue, reduce inflammation and reduce late-onset muscle soreness. Using a roller and massage also helps reduce pain and muscle spasms.