Do you always have sore muscles in your "iron legs" after exercise? Nutritionist Zhou Ning: 5 must-eat pain-relief foods to prevent collapse

After strenuous exercise, you often experience muscle soreness in your "iron legs", and you have to rest for a few days before you can exercise again. This is why people get "hot for three minutes" or "work one day, rest three days". People who want to lose weight through exercise always suffer from muscle soreness and laziness, and end up failing. Nutritionist Zhou Ning recommends that moderate intake of the five major foods after exercise can help relieve muscle soreness, prevent breakdown, and prevent soreness from disrupting daily exercise plans, which will naturally help you achieve your weight loss goals faster.

Regardless of whether they are a novice or an experienced athlete, almost every athlete has the trouble of muscle soreness after exercise. If their willpower is not strong, the chances of being defeated by muscle soreness will be very high. Once they slack off for the first time, the second, third, and fourth times will occur one after another, and they will eventually abandon the original intention of exercising. For those who want to lose weight, muscle soreness is one of the common excuses for giving up exercise and losing weight.

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

Nutritionist Zhou Ning 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.

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

Avoid muscle soreness after exercise by eating these five pain-reducing foods

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.

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.

3. Mulberry:

During exercise, the oxidation reaction in the body accelerates, producing 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.

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, and various minerals such as calcium, phosphorus, iron, etc. in a small walnut. In particular, vitamin C 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.

Walnuts not only contain good oil, but also contain a lot of protein, vitamins, calcium, phosphorus, iron and other minerals in a small piece.

Nutritional supplement after exercise, control calories within 300 calories

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.

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