Vitamins that help muscle recovery

There are certain foods that facilitate the muscle recovery process after exercise and provide performance in it.

Every day we are more aware of the importance of doing sports on a regular basis for the proper functioning of our body . Thus, there are many fitness practices that have become fashionable in recent years and there are more and more consumers of them. There are people with many and diverse goals , whether it is to lose weight , tone , gain agility or strength, or gain muscle volume .

Whatever your goal, after doing sports your muscles will surely be affected. After a great physical effort, they will be exposed to a greater effort than usual, so if you do not take good care of them, you could suffer discomfort or pain later . Therefore, it is essential that you take a few minutes to stretch them before and after playing sports.

Hydration, essential

Hydration is key to muscle recovery . During and after sports practice it is very important that we drink water. Try taking small sips every time you feel thirsty so it doesn’t hurt and try not to drink too much water all at once after exercising. It is better that you drink little by little in moderation , but do not stop doing it, since if you find yourself dehydrated your performance will be lower during physical exercise.

It is essential to stay hydrated before, during and after exercise

Finally, after practicing sports, one of the ways to improve muscle recovery and thus avoid stiffness as much as possible will be with a good diet. Remember that if you follow a healthy and balanced diet, you will improve your sports performance, but also your health in general, so eating well will be the key to providing your body with what it needs to be in the best possible state.

The best vitamins for sports

There are many foods rich in vitamins that can help us to recover muscles. For this reason, it would be interesting for you to add them to your diet , especially if you do sports on a regular basis, in order to help your muscles before and after physical effort, as well as continue hydrating properly and stretching before and after doing sports. , to avoid possible injury .

Healthy eating is essential not only for our health but for our well-being as the body notices it

Some athletes prefer to take these vitamins in the form of powders mixed with water, shakes , energy bars or pills . However, it is always recommended that, if we have time to cook and prepare our food, we obtain it from nature, since with a good diet we could cover all the needs that our body needs, even if we dedicate more sport than the average. .

Vitamin C

One of the key sources of vitamins when it comes to improving muscle recovery after playing sports is vitamin C. This improves our defenses, which is why it is so popular when it comes to protecting us against diseases such as colds in winter, but it also helps for muscle tissues to recover more easily. When you have stiffness, it is because the muscle fibers of a specific muscle or muscle area have been broken. These micro-tears are what generate that uncomfortable sensation that shoelaces produce .

Vitamin C has multiple benefits for the person and even more so if they practice sports

There are many foods that contain vitamin C , mainly fruits such as grapefruit, tangerine, orange or lemon . The citrus is one of the fastest ways to get these vitamins and will help considerably to your muscle recovery if raw take them as half a grapefruit for breakfast (very low in calories and ideal for people looking to lose weight), juice squeezed natural orange or lemon as a dressing for your most fit salads .

Vitamin E

This vitamin is found in nuts such as almonds , hazelnuts, peanuts and pistachios, and in some of the foods that are considered good fats , such as olive oils and avocado. Therefore, it is normal that these are the foods most eaten by most athletes and sports professionals.

Thanks to vitamin E, muscle recovery is faster and more efficient

The Vitamin E helps precisely to muscle recovery because it improves blood circulation , causing reach more nutrients and oxygen to the muscles , something perfect after a big muscular effort as they need to recover more quickly and easily .


The nuts mentioned, such as almonds, hazelnuts, peanuts and pistachios also contain magnesium. This helps us to synthesize vitamins and muscle recovery , so they are ideal to include in your diet before and after sports and to improve the state of your muscle . Other foods that contain magnesium are legumes, dark chocolate of more than 75%, as much as it may surprise you and that you are surely very happy to include in your diet, and whole wheat bread .

Lucy Taylor
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I began to be interested in nutrition from a very young age (I am currently 25 years old), but it was not until adolescence that I knew that I would dedicate my life to this career. I am the mother of a beautiful 5-year-old girl whom I adore and plan to instill in her all the values ​​that guide us towards a healthy and balanced life. I was born and raised in Charleston, South Carolina, where I currently live, and have my own practice where, of course, I practice my profession as a nutritionist.

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