Want muscle growth? When you train, without the right nutrition to assist recovery and fuel performance, you will simply not perform and develop according to your full potential. Try these 8 foods to help keep your nutrition on track.
1. MUSCLE GROWTH AND RECOVERY – BERRIES
Not just are they absolutely delicious, but they can help you take care of your aching muscles as well. They also help in the production of sleep hormones that help you rest better.
Who doesn’t love a big bowl of colourful berries?!? Berries are regularly touted as a superfood and for good reason. They are full on anthocyanins, fibre, polyphenols and vitamins which help supercharge your recovery. Berries can be eaten anytime but may be of particular use when you are in an intense training cycle and need all the support you can get.
How to use –
- Add to your breakfast – on top of greek yoghurt/porridge/protein pancakes
- Blended in a smoothie – using frozen berries is a cost effective way of buying them and reducing waste
- Add to your meals – berries go really well with game meat such as venison
2. CITRUS FRUITS
Vitamin C is critical for your skin, scar tissues, and blood vessels to heal themselves. Since the body can’t make vitamin C on its own, consuming citrus fruits will ensure that you are pumping in enough of it for your body to fix itself. Vitamin C helps to strengthen the immune system, assist the rate at which we can absorb iron and is an important antioxidant that regenerates other antioxidants within the body. The reduction of stress is a side function, but this helps you to stay relaxed and recover from high intensity training.
WHERE YOU CAN FIND IT?
You can easily cover your vitamin C demand with foods like:
Supplements are not necessarily required. The daily demand of vitamin C amounts 100 mg (equal to one kiwi). The human body can neither store vitamin C nor produce it, so it is absolutely essential as a part of your diet. Symptoms of a deficiency are easy bruising and bleeding, joint and muscle pain and a weakened immune system.