Fitness menu: food for muscle pain

Compete with muscle pain caused by intense physical exertion, help competently composed diet. We tell you what products should be in your fitness menu in order to recover faster after workouts.

Syndrome of delayed muscle pain (muscle cracking) is familiar to every athlete and fitness person. As a rule, pain in the body appears when we begin to learn new exercises, for example, we add strength to weekly cardiovascular exercises or we start to work out especially hard. "Usually, muscle squeezing makes itself felt in 24-72 hours after exercise," says Rene MacGregor, sports nutritionist and bestselling author "Sports nutrition. What to eat before, during and after training ". - It is caused by microtraumas, that is, the smallest mechanical damage to working muscles, which cause inflammation and oxidative stress. The term "oxidative stress" refers to damage to proteins, membranes and genes caused by free radicals. Studies show that although physical activity is good for the body, it also increases the amount of free radicals in the body. ”

As a rule, if we regularly repeat this or that exercise, the body eventually gets used to it, and the painful sensations disappear. But, as we know, in order to improve athletic efficiency, muscles must constantly receive an "excess" load. So, periodic pain, we can not avoid. In the process of numerous studies aimed at finding a means to reduce inflammation and oxidative stress, it turned out that the most effective are the following anoxidants.

* Curcumin - contained, respectively, in turmeric.

* Isoflavones - contained in soy.

* Polyphenols. Most studies have studied cherry juice. It has been proven that it significantly reduces inflammation after intense endurance training.

* Vitamin C. They are rich in fruits (kiwi, citrus fruits), berries (black currants, sea buckthorn, strawberries), leafy greens (parsley, dill, salad, cilantro), vegetables (red sweet peppers, broccoli, Brussels sprouts).

Experts strongly advise everyone who is actively involved in sports and fitness to include in your diet as much as possible products containing antioxidants: fruits, vegetables, herbs and spices.

Here is a recipe for an original, amazingly tasty dish, rich in protein and antioxidants.

Ingredients: 3 skinless chicken breasts (diced) 3/4 cup basmati rice, 1h. l turmeric, 1 pinch of sea salt, 1 tsp. freshly ground black pepper, 1 tsp. mustard seed, 1 tsp fenugreek seeds, 2 tbsp. rapeseed or canola oil, 2 cloves of garlic (crushed), 1 tbsp. ginger root (grated), 2 dried red chilies (peeled and finely chopped), 1 tsp. ground cumin, 2 bay leaves, 1 large onion (sliced ​​into pieces), 2 tbsp. chicken broth, 2 large tomatoes (sliced), 1 handful of coriander or cilantro (chopped)

Instructions. Squeeze the chicken with turmeric, salt and pepper, cover it and leave to marinate in the fridge for 30 minutes. Put the mustard seeds in a dry frying pan, put on medium heat and fry for a few seconds until you feel the characteristic aroma, the main thing - make sure that the seeds are not burnt. Explain them in a mortar or grind in a coffee grinder. Repeat the same with fenugreek. Crush it into a large powder. Heat the oil in a frying pan over medium heat. Pour a mixture of spices, garlic, chilli, cumin and bay leaves and fry for 20 seconds. Add onions and fry for another 3-6 minutes until translucent. Put the pickled chicken and fry for another 4 minutes, then add the broth and tomatoes. When it boils, turn down the heat and keep the pan on the stove for 35 minutes, until the chicken is soft and the sauce thickens. Meanwhile, boil the rice in boiling water for 10 minutes until cooked. Sprinkle the chicken with coriander or cilantro and serve with rice.

Watch the video: Food for a Healthy Backbone : Fresh Kitchen (December 2019).