Shaping Up: The role of nutrition in muscle recovery

After any form physical activity, your muscles need specific nutrients to repair, rebuild, and grow stronger. The right foods can significantly accelerate this process, reducing soreness and preventing injuries.

Protein for Muscle Repair: Protein is a key nutrient for muscle recovery. When you exercise, especially during weightlifting or resistance training, small tears occur in your muscle fibres. To repair these tears, your body needs amino acids, the building blocks of protein. Eating protein-rich foods post-workout—such as lean meats, eggs, or plant-based alternatives like beans—helps replenish these amino acids.

Carbohydrates for Energy Replenishment: Carbohydrates are often overlooked in recovery, but they play an essential role. During exercise, your body burns glycogen, a stored form of carbohydrates, for energy. After a workout, replenishing these glycogen stores is critical to maintaining energy levels and preventing fatigue. Consuming carbs alongside protein can enhance the recovery process. Good post-workout carbohydrate sources include whole grains, fruits, and vegetables.

Hydration and Electrolytes: Hydration is another key aspect of muscle recovery. Water is needed to transport nutrients throughout your body and helps regulate body temperature. After exercise, especially in hot conditions, electrolytes such as sodium, potassium, and magnesium are lost through sweat. These electrolytes help prevent cramps and promote muscle function. Rehydrating with water and consuming foods like bananas and sweet potatoes.

The Power of Antioxidants: Foods rich in antioxidants, like berries, leafy greens, and nuts, help combat oxidative stress caused by intense workouts. This stress can delay recovery and contribute to muscle damage, making antioxidants an important component of post-exercise nutrition.

By having the right balance of protein, carbs, hydration, and antioxidants, you can optimise your muscle recovery, enhance performance, and reduce the risk of injury.

Remember, what you eat after your workout is just as important as the workout itself.

The quick and simple meal below is packed with protein from eggs and loaded with nutritious vegetables.

WORKOUT

Leg Power: 10-Minute Blast

Introduction: Leg day is crucial for building strength and endurance, but proper recovery ensures you bounce back stronger after every session. Just as we discussed the importance of post-workout nutrition for muscle recovery, an effective workout also plays a role in maximising your fitness goals.

This 10-minute leg workout will challenge your lower body, promoting muscle growth while ensuring you stay strong and injury-free. Don’t forget to pair it with a protein-packed meal like the one mentioned in today’s article!

You can view a video demonstration of each exercise on the East Coast Fitness Facebook and Instagram pages.

The Workout:

Bodyweight Squats – 45 seconds on / 15 seconds rest

Jump Lunges – 45 seconds on / 15 seconds rest

Glute Bridges – 45 seconds on / 15 seconds rest

Side Lunges – 45 seconds on / 15 seconds rest

Wall Sit – 45 seconds hold

Squat Pulses – 45 seconds on / 15 seconds rest

Step-ups (if possible) – 45 seconds on / 15 seconds rest

Calf Raises – 45 seconds on / 15 seconds rest

Reverse Lunges – 45 seconds on / 15 seconds rest

Finish with a 1-minute deep stretch for hamstrings and quads

RECIPE

Egg and Veggie Scramble

Ingredients:

2 eggs

1 bell pepper, diced

1 tomato, chopped

A handful of fresh spinach

1 tablespoon olive oil

Salt and pepper, to taste

Instructions:

Heat the pan: Drizzle the olive oil into a skillet and warm it over medium heat.

Sauté the veggies: Add the diced bell pepper, chopped tomato, and fresh spinach to the pan. Cook for 2-3 minutes until the peppers soften and the spinach wilts.

Scramble the eggs: Crack the eggs into the pan and stir continuously to combine with the veggies. Cook for another 2-3 minutes, or until the eggs are fully set.

Season & serve: Season with salt and pepper, then serve your nutritious scramble hot.

Perfect for a quick, balanced meal packed with protein and veggies!