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Foods That Help Muscle Repair!

We make food choices every day that can give us both mental and physical fulfilment whether it be for weight loss, muscle gain, or even that cheat meal we look forward to when we need a little something more. Just as we fuel our bodies for the energy and sustenance that we need to kick goals, there are certain types of food that can help fuel muscle recovery and reduce inflammation caused by injury, a physical job, or when you’ve been working hard at the gym.

  1. Manuka honey Delicious, nutritious, and provided by one of nature’s hardest workers. Different to regular honey varieties, manuka honey is mostly produced from the nectar of the manuka bush. Manuka honey is rich in anti-inflammatory vitamins and minerals that assist with muscle recovery and reducing inflammation caused by exercise. It’s also delicious and can be prepared in lots of different ways!

  2. Seeds and nuts Different seeds and nuts such as walnuts, almonds, chia seeds and linseed are all filled with omega-3 fatty acids and proteins that help you rebuild muscle lost due to injury and reduce inflammation to speed up your recovery time. They’re great as a snack, garnish, or part of a good fat and protein-rich meal.

  3. Fibre from fruits & vegetables If we’re tired, sore, or injured, we tend to move around less and become more immobile which can result in unwanted weight gain and muscle atrophythat will slow down your recovery. Foods full of good fibre generally come from the fruit and vegetable categorywhich help keep you fuller for longer and keep the weight off while you’re recovering. The natural vitamin C, zinc and magnesium that comes from these foodsare also essential to muscle recovery, making them an easy choice!

  4. Greek yoghurt Greek yoghurt is a great source of protein, calcium, magnesium and potassium which all contribute to healthy muscle growth and repair. It is also packed with beneficial probiotics which improve gut health and have been shown in studies to assist in minimising muscle damage.

  5. Lean meats Lean meats such as fish, chicken, turkey and sirloin are rich in essential protein that your body uses to build new muscle cells. Injuries and weight-based exercises can damage tissue your body will then rebuild. The protein found in lean meats helps to fuel your muscle rebuilding while you’re recovering. All the above foods work best when they’re part of a regular, healthy diet designed to give your body what it needs to thrive!


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© 2018 by Taviene Kessler.

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