Sometimes it's worse than other times, but you know the feeling after a hard workout: tired and sore muscles. Sometimes it's not entirely explainable why the training was so hard, but it can be for all kinds of reasons. Not just a different or heavier workout, but also temperature, what you ate and how you slept. Nutrition is a very important part of this. That's why in this blog some tips about faster muscle recovery through nutrition.

Promote muscle recovery with nutrition

There are three nutrients that your body can use after a hard workout and that ensure faster muscle recovery: magnesium, vitamin C and of course proteins. It is therefore good to pay attention to whether you are getting enough of these nutrients.

Magnesium

Magnesium is necessary for the production of hormones, helps to build muscles and bones and provides relaxation and calming. This mineral can be found in whole grain products and nuts. But if you do a lot of heavy sports, it is wise to take extra magnesium. You will notice a magnesium deficiency very quickly; stiff and cramped muscles, fatigue and dizziness are symptoms of magnesium deficiency. I take one every day magnesium supplement and every now and then I take a foot bath with magnesium flakes. Magnesium is very well absorbed through the skin.

Vitamin C

One of the most important processes that vitamin C aids is the formation of collagen. Collagen ensures, among other things, a firm and wrinkle-free appearance, but also helps to repair broken muscle tissue faster. Vitamin C found mainly in citrus fruits (orange, lemon, grapefruit) and spinach. My experience is that if you eat these fruits and spinach regularly - especially after exercise - it is not necessary to take supplements. If you want that then you have Ekopura an organic and natural variant made available from acerola powder.

Protein

And last but not least: protein. But of course I don't have to tell you that because I have written about it before. Proteins provide muscle building and muscle recovery and are indispensable if you exercise a lot. You have different proteins; whey, casein, soy and vegetable proteins. I recently taught a lesson on “whey or casein”. In terms of quantity, a good guideline is 1,5 to 2 times your body weight in grams (for example, if you weigh 65 kg, then your protein requirement as an athlete is 97,5 to 130 grams of protein). This applies to athletes, if you exercise little or not at all, your protein requirement is also lower. Protein-rich food that is indispensable for an athlete:

• Chicken and lean beef Both chicken and lean beef contain a large portion of protein. If you eat one of the two with your evening meal, you quickly get 20 grams of protein. The big advantage of lean beef is that it also contains other vitamins such as iron, zinc and vitamin B.
• Tuna, salmon, cod Like chicken and lean beef, fish is high in pure protein. In addition, it contains little fat and often a lot of omega 3 fatty acids. These are essential for athletes, they ensure faster fat loss, a faster metabolism and also fight inflammation.
• Cottage cheese As a real athlete you naturally eat cottage cheese! Cottage cheese contains a high dose of casein – so-called slow proteins – and you can actually eat it throughout the day. I often start the day with a bowl of cottage cheese and end the day with a bowl of cottage cheese…
• cottage cheese, You have to love it, Hüttenkäse has – if you ask me – a pretty bland taste, which you have to do something with. But if you do something with it, it quickly becomes very tasty. On a cracker with avocado and a lot of pepper or as a snack with blueberries and raisins. Like cottage cheese, cottage cheese contains a lot of casein. In addition, it contains little fat and is a source of vitamin B and calcium.
• Eggs For a long time eggs were seen in a negative light, it is said to be bad for health, but those days are over. Eggs are your friend if you exercise a lot. They contain high-quality proteins, good fats and vitamin D.
• Beans Beans, such as lentils, chickpeas, soybeans and kidney beans also contain a relatively high amount of protein and iron. They are perfect to eat for vegetarians, but also as a non-vegetarian beans are very tasty to use in dishes.
• protein powder If you find it difficult to get your proteins from your diet, you can use protein powder as a supplement. Many people also do that because they simply like protein shakes :) Whey protein is particularly suitable for taking immediately after exercise, casein protein can be taken well before going to sleep so that these proteins can do their job at night. My favorite protein is from Ekopura. Organic and delicious in taste. They have whey protein in the flavors natural, vanilla and cocoa and they recently also have a natural casein protein and different vegan variants.

Jessica has been involved with CrossFit for 1,5 years and now trains 4 to 5 times a week in Amsterdam. She is also training for her first Olympic distance Triathlon in Barcelona.