Salmon is rich in omega-3 fatty acids. In addition to being good for heart health, it can also promote the body's ability to absorb sugar and promote the reduction of body fat and weight. Although people who exercise tend to avoid the absorption of dietary fat, the healthy fats in salmon play a key role in promoting the production of hormones ( such as testosterone and growth hormone ) , thereby assisting in muscle growth and strength enhancement after exercise. In addition, good fats also increase the body's metabolic rate, helping to shed extra fat and increase muscle mass in the body. Salmon is also high in protein — approximately 17 grams per 85 -gram serving — provides essential amino acids and helps rebuild muscle tissue after exercise.
Berries ( such as strawberries, cranberries, blueberries, blackberries, raspberries, blackcurrants , etc. ) are rich in immune-boosting, disease-resistant antioxidants, which can help the body slow down oxidation after multiple bouts of intense exercise The impact of the procedure to avoid causing further muscular tissue damage. Experiments have shown that increasing intake of foods rich in antioxidants such as berries can effectively reduce muscle damage caused by exercise and muscle inflammation caused by free radicals. Plus, the carbohydrates in berries help replenish glycogen stores in your muscles.
7. Quinoa This delicious and ancient gluten-free grain is higher in protein than other grains and is rich in iron and fiber. Like eggs, it provides all nine amino acids necessary for the normal functioning of the human body, so it is also classified as a complete protein food. It is well documented that consumption of whole protein foods contributes to athletic performance, recovery from training, reduction of body weight and body fat, and promotion of muscle hypertrophy and strength.
Turkey meat is a source of high-quality protein, which provides essential amino acids for body recovery after exercise. A high-protein diet can help athletes lose weight and body fat and maintain muscle mass. Generally speaking, athletes with high endurance need to supplement about 2 to 1.4 grams of protein per kilogram of body weight after exercise , and athletes with high intensity need more to 1.6 to 1.7 grams.
9. Peanut Butter
Peanut butter, free of added sugar and oil, is a favorite of many star athletes. It's a good source of plant-based protein and healthy fats, and it's more affordable than other nut butters. A tablespoon (15ml) of peanut butter has about 95 calories, 4 grams of heart-healthy monounsaturated fat and 5 grams of protein that quickly reduces hunger. Peanut butter is also rich in vitamin E , magnesium and B vitamins that can quickly convert food into energy . In addition, vitamin E can help prevent free radical damage caused by high-level fitness training and help the body recover quickly after exercise.
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