10 Best Foods to Eat for Recovery
Understanding the good and the bad. There is a new topic about nutrition almost every day and some are true, and some are completely false. For example, is coffee really bad for you? Can I eat 10 eggs a day and not affect my cholesterol? Is sugar more addictive than heroin? Fats are bad or do fats help you lose weight?
New information due to more research and science makes it a little easier to understand what our bodies really need to be efficient. Listed below are the 10 top foods to eat based on recovery.
Top 10 Foods to Eat After a Workout
Why Leafy Greens Are Good for Recovery
Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery.
Why Salmon Is Good for Recovery
Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats ( 9 ). What's more, studies show that its omega-3 fats may promote healing, enhance immune response, and reduce inflammation when taken in supplement form.
Why Berries Are Good for Recovery
Berries contain polyphenols, a group of plant-based antioxidants that are revered for their ability to protect your cells from damage. On top of this, polyphenols have a known ability to help reduce muscle pain and reduce inflammation, which makes them an amazing post-workout snack.
Why Sweet Potatoes Are Good for Recovery
Workouts can deplete glycogen stores so it's important to consume carbs afterwards to rebuild those stores. Sweet potatoes are a quality carb that are full of potassium. They also provide nutrients that help boost immunity post workout.
Why Shellfish Is Good for Recovery
Shellfish are loaded with lean protein, healthy fats, and micronutrients. They may aid weight loss, boost immunity, and promote brain and heart health.
Why Cruciferous Vegetables Are Good for Recovery
Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer.
Why Poultry Is Good for Recovery
Chicken is rich in a variety of important nutrients, including protein, niacin, selenium, and phosphorus. Protein, in particular, is essential for building and repairing your tissues and maintaining muscle mass.
Why Organ Meats Are Good for Recovery
Organ meats like the ones in Paleovalley Organ Complex are a great source of high-quality protein, iron, choline, omega-3s, and more. These are nutrients that you need for healthy muscle recovery after exercise, high energy levels for stamina and endurance, and overall health.
Nuts and Seeds
Why Nuts and Seeds Are Good for Recovery
Loads of nut and seed varieties are great sources of omega-3 fatty acids, which work to fight inflammation and improve bone and joint health. In addition, they are also a good source of protein which (stop us if you've heard us already) is essential for muscle recovery!
Why Eggs Are Good for Recovery
Research indicates that eating 20-30 grams of protein from foods that include leucine, such as eggs, may promote muscle repair after exercise1. One large egg contains 6 grams of high-quality protein with all nine essential amino acids.
It’s hard to know what really is good for you and what is bad without understanding how it affects your body though. Certain foods can affect our bodies differently by either creating inflammation or speeding up our metabolism. Taking a food sensitivity test can help you better understand exactly how to help make your body more efficient by eliminating those certain foods that increase the inflammation in your body. Remember, food is medicine and what we put into our bodies has a direct outcome on how our body performs, feels and looks.
To learn a little bit more about eating healthy listen to Licensed Nutritionist, Jen Mayer, discusses simple daily habits around food that will heal you from within.