It doesn’t matter if you’re trying to lose weight in the gym or trying to hit that new PB, having good nutrition is absolutely vital. Food plays such an important role in reaching our goals but it has an even bigger one in the recovery of our muscles. Without proper recovery, we’ll feel too fatigued to keep on pushing and we wont bounce back quick enough.
In this article, I go into detail about what foods you should be consuming and what foods you need to avoid in order to prevent muscle fatigue and slow recovery. So let’s jump into it!
The Best Foods For Muscle Fatigue And Recovery
Protein Packed
Protein is your best friend when it comes to recovering quickly and preventing muscle fatigue. Without protein our body isn’t able to create new muscle protein cells, which are used like band-aids to patch up the micro-tears, caused by exercising, in the muscles.
If you want to know more about how protein repairs muscle, then check out this article and read the ‘protein’ section!
Protein packed foods you need to focus on are:
- Lean meats: chicken and turkey (rich in essential amino acids, which is used to repair muscles)
- Fish: Tuna has the highest amount of protein but salmon and cod are also good options.
- Eggs: One egg contains about 6 grams of protein.
- Dairy products: Greek yogurt (contains casein: a slow absorbing protein) and cottage cheese (contains casein and whey: a fast absorbing protein)
- Legumes: lentils (1.5 cups has the same amount of protein as a 85 gram chicken breast), chickpeas and black beans (perfect plant-based options)
- Tofu and tempeh (low calorie and fat)
Eat The Rainbow
Colour fruits and vegetables are full of antioxidants. This 2017 study found that antioxidants slightly reduced muscle soreness in 1089 participants.
These foods are rich in antioxidants:
Fruits:
- Blueberries
- Strawberries
- blackberries
- raspberries
- cranberries
- apples
- cherries
- grapes
- pomegranates
Vegetables
- Broccoli
- spinach
- carrots
- potatoes
- sweet potato
- pumpkin
- collard greens
- kale
- artichokes
- cabbage
- asparagus
- avocado
- beetroot
- radish
Complex Carbs
Most people fear carbohydrates when really they should be actively including them in their diet. Complex carbs provide the body with an energy source during and after workouts. Giving the body fuel prevents it from burning protein in the muscles which can cause muscle wastage.
Include these types of complex carbohydrates in your diet:
- Quinoa
- brown rice
- oats
- sweet potato
- lentils
Healthy fats
We’ve been lead to believe that fats will raise cholesterol and make you gain weight. However, not all fats are the same. We need fats for energy, protecting our heart and brain health and to help absorb vitamins.
Artificial trans fats and saturated fats can cause weight gain and blockages in arteries, but fats such as unsaturated fats and omega-3 fatty acids work oppositely. These ‘good’ fats help manage your moods, prevent brain fog and fatigue, and help stabilise your weight.
Healthy fats include:
Unsaturated fats
- Olive, peanut, and canola oils.
- Avocados
- Nuts: almonds, hazelnuts, and pecans
- Seeds: pumpkin and sesame seeds
Omega-3 fatty acid
- Fish: Salmon, Mackerel, tuna and sardines
- Nuts: walnuts
- Seeds: flaxseed and chia
- Plant oils: flaxseed, soybean and canola
The Worst Foods for Muscle fatigue And Recovery
I really don’t want to demonise these foods as I eat plenty of them without guilt. I merely want to point out that in comparison to the foods I just mentioned, they don’t have the same nutritional benefits when it come to recovery. It DOSEN’T mean that you should never eat them, just balance them in your diet and you’ll be fine!
Sugary treats
When the body is tired it craves a fuel source to keep it going. As complex as our brains are, they’re also pretty simple and instead of craving foods that will give you energy overtime, often it will crave something that gives it a quick energy boosts, such as sugar.
Sugar can destabilise blood glucose causing highs and lows in blood sugar levels. This is what gives the energy high and then the crash, often making you feel worse than before. Unstable blood sugar can hinder the recovery process due to the energy crashes.
It’s ok to have the doughnut after the gym but make sure you also have something else like a salad that’s packed full of ingredients like grilled chicken (protein), sweet potato (complex carb), chia seeds (Omega-3 fatty acids) and avocado (antioxidants).
Fried and Processed
Fast food and greasy snacks may taste good, but they often contain high amounts of artificial trans fats and saturated fats. These fats don’t do your muscles any favours as they can increase inflammation and slow down recovery.
Try eating foods like salmon which is full of omega-3 fatty acids, great for recovery!
or opt for grilled options instead of fried ones!
Alcohol
A few glasses of alcohol a week is fine but excessive alcohol consumption can really put the breaks on muscle recovery. This 2010 study found that alcohol reduced muscle protein synthesis (the process in which the body creates new protein cells to repair muscle). Alcohol also causes dehydration and without enough fluid in the body, nutrients aren’t able to reach the muscles.
If you are going to drink alcohol, make sure you properly hydrate yourself first. Electrolytes, coconut water or of course just water is what you need to get some fluid in you!
Caffeine
Theres nothing wrong with a coffee pick-me-up in the morning but just make sure you’re not substituting a coffee for a good nights sleep. Too much caffeine can lead to dehydration and cause sleep disturbances. Without proper sleep the body isn’t able to recover properly and will start to look for other energy sources such as caffeine or sugar.
I try and limit my caffeine intake by having a decaffeinated coffee. I feel like it works as a placebo, as I always feel a bit more alert after having one!
Remember, eating is all about balance. Enjoying the occasional treat won’t ruin your progress, but focusing on nutrient-dense foods will definitely help your muscles recover faster and keep you feeling at the top of your game!
