Muscle-recovery foods to eat after an intense workout session

Physically, your workout may seem the most strenuous part of your fitness routine. With all that sweat and strain, you're likely to feel exhausted and drained out. But that's when you should pay more attention to yourself than ever. While workout is one of the most important aspects of fitness, the real deal begins post-workout, when your muscles are recovering. Paying attention to what you put into your body after completing an intense session of exercise is what is of prime importance. That said, here are the best foods for muscle recovery after your workout routine.

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Lean meat such as fish and chicken are rich in protein, omega-3 fatty acids, vitamin B12, niacin, zinc and iron. These nutrients are the building block of muscles, bones and cartilage. Besides helping you repair and gain lean muscles, they are also considered great for your overall wellness.

Most dark leafy vegetables contain high levels of fiber, iron, magnesium, potassium and calcium. These nutrients help tremendously in improving strength and agility. They help repair and restore muscle strength, while regulating metabolism.

What's more wondrous about these veggies is that they have very little carbohydrates, sodium and cholesterol, making them heart-healthy.

Some of the examples of dark leafy greens include spinach, kale, arugula, bok choy, collard greens.

Those who are on a keto diet or a low carb diet, can add avocado to their diet. It has a high level of healthy fats along with electrolytes like potassium and magnesium, which help reduce muscle cramps after workout and improve muscle contraction.

Additionally, an avocado can also reduce cholesterol and improve your cardiovascular health.

With high amounts of protein, healthy fats, fibres, vitamins, and minerals, nuts and seeds make a good combination for snacking. They are great at regulating your body weight and the protein-rich content helps build bones, muscles and skin, making it a great post-workout snack.

While you must focus on getting most of your nutrients from foods, protein shakes can come in handy when you want quick results. However, ensure that you drink the best quality protein shakes, with low sugar content.

Some of the most popular protein powders are whey and casein. Please note that you do not completely depend on protein drinks and consult your nutritionist or fitness trainer for the same.

Fruits can also work wonders when it comes to recovering muscles post-workout.

Berries like raspberries or strawberries contain polyphenols, a group of plant-based antioxidants that help protect your cells against damage. Additionally, they're said to reduce muscle pain and reduce inflammation, which in turn buys your muscles some time to repair.

Bananas are also great food to eat after a workout. They help reduce inflammation and replenish muscle glycogen stores, facilitating quicker recovery.