Move for 1 day and feel pain for 3 days? 5 foods to relieve muscle soreness, so you won’t feel tired when exercising every day!

"My feet were so sore from running yesterday. Let me rest for 2 days before continuing to exercise!" Many people vow to exercise every day in order to lose weight. They are enthusiastic at first, but often become lazy after a few days due to muscle soreness, resulting in "three-minute enthusiasm" or "one day of exercise, three days of rest" situations. Nutritionists recommend that moderate intake of the following five foods after exercise can help relieve muscle soreness. By preventing soreness from disrupting your daily exercise plans, you will naturally achieve your weight loss goals faster.

Whether a novice or an experienced athlete, almost every athlete has trouble with muscle soreness. If the willpower is not strong, the chance of being defeated by muscle soreness will be very high. Once there is laziness for the first time, the second, third, and fourth times will happen one after another, and finally the original intention of exercise will be abandoned. For those who want to lose weight, muscle soreness is one of the common excuses for giving up exercise and losing weight.

There are two types of muscle soreness caused by exercise: acute soreness and delayed soreness.

There are 2 types of muscle soreness after exercise. Which one is yours?

Zhou Ning, a nutritionist at Daqian General Hospital, said that there are two types of muscle soreness caused by exercise: "acute soreness" and "delayed soreness." Acute muscle soreness refers to the soreness that occurs during or immediately after exercise. It is mainly caused by muscle ischemia and accumulation of metabolic products in the muscles, which in turn stimulate the pain nerve endings. It is often accompanied by muscle stiffness, and the severity varies from person to person. In severe cases, it may make it impossible for people to continue exercising.

Another type of delayed onset muscle soreness usually occurs between 24 and 48 hours after exercise. The main reason is not the accumulation of lactic acid as most people mistakenly believe, but rather excessive or sudden increase in exercise, which leads to damage to muscle fibers. Each soreness lasts about 1 to 3 days.

Drinking more milk to supplement calcium helps maintain normal muscle contraction and nerve sensitivity.

Say bye bye to muscle soreness ~ 5 foods recommended by nutritionists to relieve pain

Exercise will inevitably cause muscle soreness of varying degrees. How can you say bye bye to soreness quickly? In addition to getting more rest, getting enough sleep, applying ice or heat appropriately, and massaging after exercise, drinking enough water can speed up your metabolism to prevent insufficient water from causing increased muscle fatigue and soreness, or even cramps. In addition, moderate nutritional supplements are also important. Nutritionist Zhou Ning recommends that you prioritize consuming five major foods after exercise to help repair damaged muscles and relieve muscle fatigue, soreness and discomfort.

1. Milk: Milk is rich in protein and various minerals, such as calcium, phosphorus, iron, zinc, etc. It can quickly replenish various nutrients lost during exercise, help repair damaged tissues, and also has a good effect on relieving muscle soreness and fatigue after exercise. Calcium, in particular, has been medically proven to help maintain normal muscle contraction and nerve sensitivity. It is an important nutrient that is indispensable in everyone's life, regardless of whether you have the habit of exercising every day.

2. Grapes: Grapes are rich in anthocyanins. Not only can supplementing them before exercise prevent tissue damage, but moderate intake after exercise can also help eliminate fatigue and relieve muscle soreness. In addition, grapes also contain vitamin B1, which participates in the body's energy metabolism and can help the body maintain a good spirit; the potassium in it helps muscles contract normally.

3. Mulberry: During exercise, the oxidation reaction in the body is accelerated, which will produce more peroxides and free radicals, making people feel tired easily and accelerating the aging of the body. Mulberries are not only rich in anthocyanins, but also rich in vitamin C and plant polyphenols, which can accelerate the removal of free radicals produced by exercise, protect cells from damage, and relieve the discomfort of muscle fatigue and soreness.

Eating oysters after exercise and moderate zinc supplementation can accelerate the recovery of damaged muscles.

4. Oysters: Oysters are rich in protein and zinc. Protein helps repair damaged muscles after exercise, while zinc is a component of insulin and various enzymes. It not only helps maintain the normal metabolism of energy, carbohydrates, proteins and nucleic acids, but more importantly for athletes, zinc is also responsible for the maintenance and repair of cell DNA. Adequate zinc can accelerate the recovery of damaged muscles.

5. Walnuts: Most people know that walnuts contain precious Omega-3 fatty acids, which can fight inflammation, but you may not know that walnuts not only contain good oil ingredients, but also contain a lot of protein, vitamins, calcium, phosphorus, iron and other minerals in a small walnut. Vitamin C in particular can not only relieve fatigue after exercise, but is also the raw material for synthesizing collagen, which is beneficial to the repair and growth of muscle ligaments.

Post-exercise nutritional supplements control calories to 300 kcal

Nutritionist Zhou Ning said that according to research designed abroad, eating a moderate amount after exercise with a carbohydrate to protein ratio of 4:1 or 3:1 will have a better effect on muscle recovery. However, in order to avoid eating too much and offsetting the fat-reducing effect of exercise, it is reminded that food replenishment should be controlled within 300 calories after each exercise. You can choose a light meal of protein (such as a glass of milk or unsweetened soy milk, a boiled egg), paired with carbohydrate foods (such as a banana, a small piece of sweet potato, or a triangular rice ball) to quickly restore your physical strength; and be careful to avoid high-fat foods, such as pork belly, cream bread, rolls, chicken wings, cold drinks, snacks, etc.