By Praveen & Maheek Nair
Certain foods boasting specific nutrient profiles can help muscle recovery in winters, and even lessen next-day soreness.
Here, our nutritionist highlight 4 foods you can eat at every meal of the day to enhance your workout recovery.
4 Foods & Recipes for Muscle Recovery
Nuts
- Almonds are high in healthy monounsaturated fats, fibre, protein and various important nutrients.
- Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease.
- Walnuts are a very popular nut and an excellent source of the omega-3 fatty acid alpha-linolenic acid
- Pecans contain a variety of beneficial nutrients. They also pack antioxidants and may help lower “bad” LDL cholesterol.
- Hazelnuts are a good source of many nutrients, such as vitamin E. They may also reduce heart disease risk factors.
Suggested recipe – Keto Granola Nuts
Eggs
- Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk.
- Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
Suggested recipe – Egg Coleslaw Salad
Blueberries
- Blueberries packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists.
- Blueberries are beneficial for those suffering from blood sugar related problems such as diabetes and insulin resistance. These berries help in regulating the sugar level and are also good for those with obesity.
Suggested Recipe– – Blueberry Smoothie
Chia Seeds
- Chia seeds provide insoluble fibre which helps keep you fuller longer and bulks up stool to prevent constipation. They also deliver healthy fats, protein, and cell-protecting antioxidants. Chia seeds are a good source of minerals, such as: calcium.
- Chia seeds are one of the highest sources of plant-based omega acid, also known as Alpha Linolenic Acid (AHA). These are a part of polyunsaturated fats which are the good fats and extremely essential for the nervous functioning of our body.
Suggested Recipe– Blueberry Chia Pudding