Best Foods for Faster Muscle Recovery

Total dedication to extreme physical workouts is surely effective in accomplishing the physique you are dreaming of. But, it’s better to aim for a fitter, stronger body rather than just a good-looking one.

After every demanding physical workout, your muscles become exhausted and sore that they would need sufficient time to recover. However, simply giving your muscles time to recuperate and heal itself is not enough; you have to help them get better faster by maintaining a healthy diet and eating appropriate foods.

The glycogen stores of your body become depleted after working out, and it is essential that you replenish or refuel these stores for a speedier muscle recovery.

Consuming foods rich in carbohydrates is critical post workout.  Just as when you are preparing to join in a sports event such as marathons or a football game, eating carbohydrate-enriched foods is equally imperative after the exercise.

Eating bread, oats, bananas, as well as sweet potatoes can help you restore your glycogen levels because they are good sources of carbohydrates. In addition, drinking 470 ml of chocolate milk is one of the best ways to help your muscles recover, according to a research from the University of Connecticut.

While carb consumption is important, eating foods rich in whey protein is effective in developing your muscles, too. Whey protein plays an important role in maintaining and repairing your muscles. Milk and ricotta cheese are excellent sources of whey protein. Alternatively, you may want to take in whey protein supplements. Whey protein is also useful in protecting the entire immune system.

Muscle soreness and inflammation is a common effect of a hard physical workout. Eating foods with Omega 3 fats helps reduce the inflammation. Foods rich in Omega 3 include sardines, salmon, flaxseeds, and walnuts.

Of course, aside from eating healthy foods, you should never forget to rehydrate. Drinking coconut water will help you reload the electrolytes you have lost while working out faster. Coconut water is an excellent carbohydrate source, too.

Timing is crucial if you aim to recover faster. You should rehydrate and refuel your system in four to six hours after working out.

Consuming these foods, combined with giving your muscles adequate time to rest is a surefire technique in achieving fast muscle recovery and development.

 

Foods For Faster Weight Loss

Having a lean, fit body is what most of us wants to achieve, and this is one of the top reasons why most people exercise.

Whether you’re an athlete, or just someone who’s concerned about their health, removing unwanted, excessive fats is one of the main goals in exercising.

However, exercise is not enough. You have to stick to healthy, well balanced diet for you to improve your figure.

There are many healthy food recommended by nutritionists that can help you get all the nutrients your body needs on a daily basis; but each person has a different dietary need. It may vary according to age, gender, and even daily activities. Athletes have a strict, special diet they have to follow to maximize the energy they get not only to develop muscles they need in their respective sports, but also to help them recover after every game.

But if you just want to lose weight, there are some foods that can help you shed those pounds. Even though there are no magic foods that will make you lose weight drastically overnight, it’s still great news that it’s possible to slim down much quicker.

Here are some foods that can help you get thinner, faster:

• Yogurt. On a recent study published in the New England Journal of Medicine, it was revealed that yogurt was the highest ranked among the foods that are linked with weight loss among the people monitored.

• Oats. Oats are rich in fiber and good for your digestive system. It also helps in burning fats and aids in improving metabolism, too.

• Mushrooms. You don’t necessarily have to switch to being vegetarian, but mushrooms are a healthy and great alternative to meats. Using mushrooms as your meat will result in significant weight loss.

• Pistachio nuts. Pistachio nuts are high in fiber and protein as well as healthy oils that are good for your heart.

• Honey. Using honey as substitute for sugar will help you to start losing weight and living a healthier life in no time. Honey has been used for centuries because of the wide variety of positive effects it has on human health.

• Vinegar. Vinegar helps you feel fuller after a meal and therefore lessen the urge to eat again sooner. Japanese studies have also shown that vinegar suppresses body fat build up.

• Avocados. Avocados have healthy fats that can help you feel full for a prolonged period of time. Just like with vinegar, you won’t feel hungry all the time when you eat avocados.

• Olive oil. Olive and avocados both have monounsaturated oils that are good for the body. Olive oil holds back your appetite.

Carefully choosing what to eat will help you lose fats quicker. Practice including these foods in your daily meals and continue with your regular exercise routine for you to get slimmer in weeks.

Why Cheating Is Good: The Importance of Cheat Days

When following a strict fitness regimen, whether your aim is to be healthier, or look better, or both, it’s inevitable for you to get tempted to eat something that could possibly destroy your firmly-maintained diet. Craving for something is only natural, we’re humans.

Giving in to temptations occasionally is not bad even if you’re trying to get fit. That’s what cheat days are for.

What are cheat days?

Cheat days are scheduled days when people who are on a strict diet get to eat meals or foods that are not part of their recommended diet. Simply put, these are days when fitness buffs get to eat whatever they want.

Cheat days help boost your metabolism as well as your psychological well being. It is believed that some diets fail because people who are on those strict diets feel deprived because they are restricted from eating what they really want to eat. This feeling of deprivation may lead to anger or frustration which can result in that individual under the strict diet to throw their efforts in dieting out the window and totally give in to what they crave for.

When you have a cheat day, you have that special day when you can spoil yourself and indulge in not-so-healthy foods without having to stop dieting. You can go back to your usual strict diet the day after.

It may seem ironic but cheat days actually help you lose weight faster. When you’re already slim or lean, your body’s metabolism slows down because there’s no fats left to burn. Eating food high in calories (as the usual case in cheat days) causes your metabolism to go up once again. The food you eat during cheat day turning to fat is unlikely because you got a boost in your metabolism.
Having cheat days also let you eat what you want without feeling guilty; and you don’t have to worry because cheat days (so long as not done too frequently) won’t immediately make you fat. You won’t lose your progress in dieting just because of a cheat day.

However, cheat days can be tricky because some people just can’t go back to their healthy diets after getting a taste of cheat meals. This is most common if you include sugary foods to your cheat day meals because sugar can be addictive. It takes a strong will to go back to your healthy meals after a cheat day.

You have to carefully watch yourself and have some self control when you feel like turning your cheat day into a cheat week. Cheat days, although highly anticipated, can cause damage to your progress – but only if you have problems with moderation and self control.

Some people go for cheat meals rather than cheat days. During cheat days, you get to eat whatever you want for the entire day; on the other hand, cheat meals simply mean eating what you want for lunch then going back to your recommended diet for dinner. Some people opt for cheat meals rather than cheat days to ensure moderation.

When you’re on a cheat day and you feel the urge to turn it into two consecutive days of cheating, it may be the start of a problem. Think about how far you’ve come and the efforts you’ve already exerted just to be able to be fit and ask yourself if you really want to throw those efforts away.

Cheat days aren’t for everyone. Whether or not cheat days or cheat meals are good for you depends on how well you can control your cravings.