After sport: what to eat to reduce muscle soreness?

After an intense effort, it is not uncommon to suffer from muscle aches. What to do to reduce them? Advice from Corinne Peirano, dietitian-nutritionist. When a muscle that is not used to work is very requested, it can then suffer tears causing light blood effusions. This is the classic muscle soreness. Although natural and frequent, […]

After an intense effort, it is not uncommon to suffer from muscle aches. What to do to reduce them? Advice from Corinne Peirano, dietitian-nutritionist.

When a muscle that is not used to work is very requested, it can then suffer tears causing light blood effusions. This is the classic muscle soreness. Although natural and frequent, it remains not less painful, especially dan 24 hours of effort…

To avoid these inconveniences, it is very important to drink plenty of water. More muscle is dehydrated, more curvature will be intense and diffuse, explains Corinne Peirano. If you practice a sporting activity of less than three hours by weather, you can simply mineral water. If your efforts exceed this time, the activity is intense or you make the sport by high heat, remember to take energy drinks, like the Powerade. “These drinks will bring mineral salts that is lost in breathable,” adds nutritionist…

And after the effort? We put on a water mineralized, rich in bicarbonates (St-Yorre, Vichy Celestins or Badoit). “There are also recovery (Overstim.s, Apurinã) drinks, which usually include proteins, and which will help to regenerate muscle fibers. They are suited to high-intensity sports, such as mountain biking, the trail”, explains Corinne Peirano..

On the other hand, avoid drinking alcohol, which dehydrates and interferes with the recovery, and it also limits the diuretic drinks like tea and coffee. For optimum sports, the dietician-nutritionist also discourages drinking sodas, acidifying drinks..

And on the side of power?” It promotes anti-inflammatory diets. “After exercise, it is recommended to eat food source of protein (low fat meats, tofu, combination cereal/legumes), of starch, muscle fuel, but also vegetables and fruits providing antioxidants adapted to recovery, and that will help, in addition, recharge water”, advises Corinne Peirano. The nutritionist also recommends focus on foods rich in omega-3, such as fatty fish (salmon, mackerel, sardines), crustaceans and vegetable oils (rapeseed, nuts). On the other hand, we forget the industrial power and limiting acids trans fats and saturated, found in butter, cream, pizzas, cookies…

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