What to eat for muscle strains How to recover quickly from muscle strains

Most athletes must have had a muscle strain at least once in their careers due to training or competition. It takes time for our bodies to return to a healthy condition, but it's not just rest that helps the body recover from an injury; diet is also a very important part of the process.

Carbohydrates

Through the pursuit of fitness and injury, please do not reduce calorie intake because you are injured and do not have time to exercise, if you do not supplement calories will cause the body to slow down the repair process, even if you are not exercising, or reduce the amount of activity, the body's metabolism will continue after the injury, this is because the body must burn calories to produce new tissue cells to rebuild the injured muscles and tendons. The human body must eat at least every five hours, the appropriate food to maintain the body's energy, not only to control weight can also accelerate the repair of injured parts.

Protein

When the body's muscles are injured, it always wants to eliminate the pain and recover as soon as possible, so it is recommended to actively consume protein, because protein contains amino acids such as "valaminic acid", "leucovorin" and "isoleucovorin", which constitute the muscles. It is recommended to add high quality protein to every meal during muscle injury. The best sources of protein are: eggs, chicken, lean beef, pork, seafood and legumes, and low-fat dairy products, with a daily serving size of 60 to 90 grams.

OMEGA-3S

OMEGA-3S fats are beneficial for maintaining healthy joints and heart. According to research conducted by renowned American scientists, the more omega-3s consumed in the diet, the more muscle atrophy can be reduced and the lubrication of joints can be increased. During a muscle injury, eat at least two servings of omega-3s-rich seafood, such as salmon and avocado, each week, and add foods containing flaxseed, such as nuts or olive oil, to your diet.

Vitamin D

Vitamin D plays a very important role in the human skeleton, reconstruction stress or frequent fractures need to be repaired by vitamin D. When the body is exposed to the sun will automatically synthesize vitamin D, but in the cold winter because the sun rarely shows its face, so the natural synthesis of vitamin D will be reduced, and therefore need to increase the intake of vitamin D through the diet is very important. During the injury period, please consume more vitamin D rich foods, such as salmon and milk, yogurt (preferably sugar-free), and remember to take 1,000 to 2,000 IU of vitamin D daily to help repair and rebuild the injured bones.

Quercetin

Quercetin is a plant flavonoid vitamin and a very powerful antioxidant, it is mostly found in many vegetables and fruits, such as apples, onions, blueberries, and studies have also shown that regular intake of foods containing quercetin can help reduce inflammation caused by muscle injury. During an injury, adding quercetin-rich blueberries or strawberries to cooked oats or yogurt, using apples as a snack or adding onions to dinner can be quite healthy and effective. Eating the right foods can help us reduce the recovery period and speed up the repair process, allowing the body to reach its ideal state.