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Food: Eating for Muscle Recovery

Whether it’s from a workout or doing housework, our muscles can experience soreness and fatigue. Even with a corrective exercise journey, muscles take a toll as your body works to build better form and overall balance. Because of this, it’s important to allow muscles to recover and rebuild strength. This includes planning and executing a diet that supports your fitness goals and overall well-being. Here are some tips for supporting muscle repair and recovery through good nutrition according to the National Academy for Sports Medicine (NASM).

Energy Balance & Availability

Your body takes account of the energy you spend versus the available energy. When there is an imbalance between the two, the body can have low energy available to perform necessary tasks or to workout. You may find yourself getting fatigued, sluggish, or tired out more easily than normal.

Remember the 3 T’s:

Total-Align your total caloric intake with your training/activity requirements and goals.

Type-Involve a healthy balance of proteins for muscle synthesis and growth, carbohydrates to replenish energy and glycogen stores, and healthy fats for inflammation and overall well-being.

Timing-Strategically time your meals throughout the day around daily activities and workouts to prevent energy depletion.

Micronutrients and Antioxidants

Micronutrients help support normal metabolism, growth, and physical well-being. Consider that most of your diet should include 50-75% plant-powered foods, healthy fats, and plenty of protein. Create balance in your diet by eating fruits and vegetables rich in color, whole grains, nuts, legumes, and spices.

Hydration

Ensure that you drink plenty of water to lubricate joints, support body temperature, and transport nutrients through the body. Checking the color of your urine and understanding how your body feels are the best ways to regulate hydration. Dehydration can be apparent with fatigue, dizziness, and sluggishness. Staying hydrated leads to less muscle soreness, distribution of nutrients to help build muscles, and stimulated blood flow.

If you’re curious about how you can better use nutrition to support your corrective exercise journey, talk to us today about a nutrition package. At Coastal Fitness and Correction, we are committed to helping you with each step towards your fitness goals.

Original article: Nutrition for Muscle Repair and Recovery – NASM

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