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What to eat before and after a workout for maximum muscle recovery

If you're into working out or strenuous physical activities like long-distance biking, trail running and other tough workouts at times your muscles may feel sore. Luckily there are many strategies for reducing the discomfort of exercise-induced muscle damage as well as speeding up recovery time so it doesn't affect what we do on our days off! This article provides 10 foods that will help with both comfort factors when healing from intense exertions while also assisting in faster nutrient delivery to damaged cells which means less pain afterwards - who couldn’t use some relief?

1.Goji Berries

Whether you're just starting to work out, or you've been at it for years, adding goji berries to your routine can help improve your results. Goji berries are one of the best fruits to eat before and after a workout, because they provide sustained energy and help reduce post-workout inflammation. Plus, they're delicious, so you'll enjoy incorporating them into your diet no matter what. Keep reading to learn more about why goji Berries make an excellent addition to any workout routine!   

2. Tart cherry juice

The beneficial effects of drinking tart cherry juice on both trained athletes and novice gym-goers might be due, at least in part, to its ability improve recovery from exercise. Studies show that this fruit's antioxidants may help prevent muscle damage while also mitigating soreness after working out (DOMS). 

The power of tart cherry juice is in its compounds, called anthocyanins. These powerful anti-inflammatory and antioxidant properties may reduce perceived soreness while also helping with exercise induced muscle damage (EIMD).

3. Watermelon and watermelon juice

Watermelon is sweet, hydrating and packed with nutrients. What's more eating or drinking watermelon could be a great way to promote muscle recovery after exercise! It contains L-citrulline an amino acid that may have antioxidant effects as well increasing NO production in our bodies which enhances blood circulation all over your body including towards muscles where it helps promote cellular energy levels through better insulin sensitivity

Nevertheless, watermelon contains important nutrients that promote exercise performance and recovery. As a result it remains one of the most healthy choices for athletes who need to get back into their workouts post-exercise or due an injury!

4. Fatty fish

Fatty fish like sardines, salmon and trout are excellent sources for nutrients that your body needs to heal itself after a workout.
In addition they provide high amounts protein which helps with muscle repair - the process by which you allow new cells grow on damaged ones instead of them dying off completely (12 Trusted Source). Some experts suggest eating 1 ounce per 30 grams during post-exercise periods because this seems like an appropriate amount needed in order support optimal recovery efforts

5. Pomegranate juice 

 In a small 2017 study, researchers found that drinking 8-and 5 ounce glasses of pomegranate juice before weightlifting may benefit muscle recovery. The participants had an additional 16 ounces (500 ml) each day for 3 days and reported feeling less tightness in their muscles after training sessions when compared with those who consumed the placebo!The study found that pomegranate juice not only reduced the release of markers related to oxidative stress but also increased antioxidant defenses, which might lead you think it's a superfood for recovery.

6. Beet juice

Beets are the king of all vegetables when it comes to health benefits. They're loaded with nitrates and pigments called betalains that may help send oxygenated blood throughout your body, improve muscle strength by improving mitochondria function-which powers everything from movement cells right down to digestive system!

 7. Eggs

Eggs are a popular food among athletes, as they contain high-quality protein and essential nutrients. After exercise your body needs help building muscle so eating eggs may be helpful for you in this area!The yolk of the perfect egg contains nutrients that are necessary for optimal health, such as A vitamins and selenium. It also includes fatty acids like palmitate which may increase your metabolism!

8. Dairy 

milk and milk products like yogurt are a great way to get your post-exercise fuel while also providing you with some much needed nutrients. The high protein content means that it will help repair muscles, which can reduce EIMD (Excess Intravenous Magnesium). Eating carbs together supports muscle growth since they both contain sugars our bodies need after exercising; plus when consume sodium in combination with other electrolytes such as potassium from fruit juices or vegetables, its rehydration effects kick into gear!

9. Starchy vegetables

If you're looking to combat delayed-onset muscle soreness (DOMS), then sipping on coffee pre or post exercise may be just the thing for helping reduce these feelings of pain. A study conducted by researchers in 2019 showed that when 9 men consumed caffeine one hour before they performed an intense upper body workout three days straight without any rest - their levels serum albumin increased significantly more than those who did not consume caffeine!