Muscle soreness "berry" trouble! Eat more berries after exercise

Summer is here, and more and more people are exercising to lose weight and get in shape. However, many people forget the principle of "gradual progress" and the result of exercising hard is "iron legs". Nutritionists say that whether muscle soreness is caused by excessive exercise or women shopping for too long, you can moderately supplement with sour and sweet fresh berries to enhance antioxidant capacity, protect cells from damage, reduce muscle damage and relieve muscle soreness.

Nutritionist Zhan Shuyun from Daqian General Hospital said that muscle soreness is an experience that almost everyone has had. During exercise, muscles contract and consume a lot of energy, which easily leads to the accumulation of metabolic waste and muscle fatigue. In addition, if the muscles are overloaded with weight, it is more likely to cause muscle fiber tearing and damage, resulting in soreness. In addition to exercise, women can also easily experience soreness in their feet due to over-exertion of the muscles in their feet if they shop for too long.

Relieve muscle soreness after exercise and replenish antioxidant nutrients after exercise

To address muscle soreness after exercise, nutritionists recommend consuming natural fruits and vegetables and supplementing with antioxidant nutrients to help repair cells and eliminate muscle fatigue. Among the many types of fruits and vegetables, foreign studies in recent years have found that sour and sweet berries contain antioxidants and are natural non-steroidal anti-inflammatory drugs that help eliminate the discomfort of muscle fatigue and soreness.

Berries have strong antioxidant properties and should be eaten fresh after washing.

Nutritionist Zhan Shuyun said that berry foods such as blueberries, strawberries, raspberries, black currants, cranberries, mulberries, etc. are rich in antioxidants such as vitamin C, polyphenols, phytochemicals, and anthocyanins, which can protect cells from damage and help synthesize collagen in the body to keep the skin elastic.

Berry foods also contain phytochemicals such as resveratrol, quercetin, and catechins, which can play an antioxidant role, accelerate the removal of free radicals produced by exercise, help prevent lipid peroxidation damage to cell membranes, relieve muscle soreness, and reduce oxidative damage.

Berries are brightly colored and have a unique sweet and sour taste. They are widely used and can be used in cooking, made into dried fruits and jams, and added to desserts and ice products. They are deeply loved by women. However, in order to avoid the loss of nutrients during the processing, it is recommended to keep the food in its original state, wash it and eat it while it is fresh to retain its complete antioxidant function. In addition, when eating berries, you should also pay attention to the principle of 579 for fruits and vegetables, so as not to relieve muscle soreness but cause another potential minor physical problem.

KO iron leg discomfort! High-quality protein and omega-3 fatty acids can also help!

To relieve muscle soreness, in addition to eating some fresh berries after exercise, you can also moderately supplement with foods such as chicken, soy milk, salmon, mackerel, etc. The high-quality protein in the ingredients can help repair damaged tissues, promote muscle growth, and improve muscle soreness symptoms; the omega-3 fatty acids in deep-sea fish can improve the inflammatory response caused by muscle damage and repair minor muscle damage.

Grasping the correct exercise rules, doing warm-up exercises before exercise, exercising within one's ability, adjusting the intensity and amount of exercise according to one's personal physical condition, doing stretching exercises, moderate massage, and resting after training are all unbeatable tips for preventing and relieving muscle soreness.