Exercising on a regular basis is not easy. You have to plan out everything and eat healthy in order to achieve something. It’s also inevitable that your muscles will get sore during the fitness journey and it is essential that you know how to recuperate properly. When you exercise, your muscles lose glycogen which is a stored energy reserve made out of glucose and carbohydrates. That combined with micro tears in the muscle tissue results in post-workout muscle soreness. Once it sets in, you’ll have a hard time maintaining the exercising routine. It will even be hard for you to get up in the morning. Even though the pain can be quite strong there is no need for you to resort to painkillers. There are better ways to help your muscles recover.
Veggies and fruits and vitamin C
Vitamin C is well known as a powerful antioxidant that boosts the production of collagen. Collagen helps repair skin tissue, tendons and blood vessels. It can be found in citrus fruits, sweet potatoes, broccoli, blueberries, cabbage and raspberries. On top of that, it is proven that vitamin C works better when combined with vitamin E. Eating foods rich in vitamin C with foods rich in vitamin E results in speedy muscle recovery! Therefore, you should add at least some of the aforementioned foods to your diet. Add sweet potatoes to your smoked salmon. You won’t have regrets afterwards. And you’ll be back on track when it comes to exercising in no time.
Vitamin D! Your immune system will thank you
Not only will this vitamin help you both grow and recover your muscles but it will also boost your immune system! Vitamin D is known for its ability to reduce inflammation but did you know that it also boosts testosterone production? Well, it does. Foods such as scrambled eggs, fish and fortified cereals are rich with vitamin D. However, eating vitamin-rich foods isn’t the only path towards this vitamin. You can find countless natural products rich in various vitamins online. If you buy these you’ll be able to satisfy your daily needs without having to visit the grocery store so often.
The practical vitamin E
Vitamin E has many practical applications. It’s good for stretch marks and skin issues but there is more to this vitamin than that. Vitamin E is also a powerful antioxidant that will protect the cells in your body. Exercising produces free radicals; they’re toxic by-products of cellular respiration. The more free radicals there are in your body the more toxic it will become. That results in impaired performance, slow muscle growth and recovery and most importantly of all, deterioration of the immune system. Be sure to eat almonds, olives, avocados and sunflower seeds because they are rich in vitamin E. Get rid of free radicals before they do any significant damage.
Eight vitamins make up the B Vitamins complex. They help your body perform various functions. Breaking down proteins and carbs, boosting muscle recovery and aiding cell development are just some of the perks of B vitamins. Kale, legumes, Swiss chard, pomegranates, squashes, salmon, dairy and whole grains are rich in B vitamins so make sure to make some of these staples in your diet. If you don’t take in enough of the B vitamins, you’ll get muscle cramps and aches. And you probably want to avoid that.
Last but not least – Vitamin A
Having your immune system and major organs function properly is a must. That’s why the vitamin A is so important. Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea. It also supports cell growth and differentiation, which makes it important for your heart, lungs, kidneys and other organs. You’ll find this vitamin in salmon, dairy, pumpkin, cantaloupe, carrots, apricots and organ meats. Beware of organ meats since they’re high in cholesterol. Limit their consumption and you’ll be alright.
Exercising properly is as important as resting and recovering. Eating fresh foods rich in vitamins or adding vitamin supplements to your diet can help you speed up the recovery time. You’ll also benefit from all the other nutrients, fiber and antioxidants. However, if you feel that your muscles are sore every single time after exercising that may be due to a medical condition. In that case you should seek medical advice.