How to maximise your muscle recovery with the right nutrition.

Dietary

As you probably know, protein is essential for muscle recovery after training, as it provides the amino acids needed to rebuild and repair damaged muscle fibres. Athletes need sufficient protein to maintain adequate muscle mass and to promote muscle gain. Quality protein sources include meat, fish, poultry, dairy products, legumes and nuts. For vegetarians and vegans, protein can be obtained from foods such as legumes, nuts and seeds. Dietary supplements, such as whey protein powder and casein also provide a high amount of protein in a convenient format! However, keep in mind that consuming too much protein can be harmful to your health, so it is recommended that you consult a health professional before taking any supplements.

Carbohydrates provide energy to the muscles during training, and are also important for replacing muscle glycogen stores used during physical activity. Carbohydrate sources include fruits, vegetables, whole grains and grain products. Complex carbohydrates, such as sweet potatoes, whole grains and fruit, are preferable to simple carbohydrates, such as sweets, as they provide sustained energy. So you need enough carbohydrates to maintain high energy levels and support physical activity! The amount of carbohydrate you need depends on the type and intensity of your physical activity, as well as your height and weight.