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8 important products that contribute to recovery after heavy cross-training

products that contribute to recovery after heavy cross-training

Include these products in your diet to speed recovery after training and increase their effectiveness.

Without proper nutrition, helping to recover and improve performance, you simply can not train and improve according to your capabilities. Try adding these foods to your diet so that your food is back to normal.

1. Berries

They are not only delicious, but also help you take care of your tired muscles. In addition, they improve the production of sleep hormones, which help you to have a better rest.

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Who does not like the great dish of juicy berries?!? Berries are regularly presented to us as a particularly nutritious food, and not for nothing. They are saturated with anthocyanins, fiber, polyphenols and vitamins, which help recovery after training. Berries can be eaten at any time, but are especially useful when you are in an intensive training cycle, and your body needs support.

Ways of using:

  • Add them to your breakfast – eat with Greek yoghurt / oatmeal / protein pancakes.

  • Add them to smoothies – the use of frozen berries is an economical way to reduce costs

  • Add them to your dishes – the berries are really good with game, for example, venison

2. Citrus fruits

Vitamin C is incredibly useful for the skin, scar tissue and blood vessels. Since the body can not produce vitamin C on its own, the consumption of citrus fruits provides a sufficient amount of vitamin in the body. Vitamin C helps to strengthen the immune system, promotes the absorption rate of iron. In addition, it is an important antioxidant that regenerates other antioxidants in the body. Reducing stress is another function of vitamin C, it will help you relax and recover from high-intensity workouts.

In what products is it contained?

You can easily cover your need for vitamin C by eating the following foods:

  • Broccoli

  • Cauliflower

  • Melons

  • Oranges

  • Strawberries

  • Pepper

  • Guava

  • Calais

  • Kiwi

It is not necessary to eat food additives. The daily requirement for vitamin C is 100 milligrams (equivalent to one kiwi). The human body can neither store vitamin C nor produce it, so it is absolutely necessary as part of your diet. Symptoms of vitamin C deficiency are light bruises and bleeding, joint and muscle pains, weakening of the immune system.

3. Broccoli and cruciferous vegetables

In addition to the high content of vitamin C, broccoli has the ability to destroy free radicals. In general, freedom is not always good. Free radicals are particles that the body produces when subjected to stress, or after intense physical exertion. Cruciferous vegetables relieve the body of excess free radicals, so that broccoli fights against “bad guys”.

In your diet or smoothies, there should be at least one serving of broccoli, cauliflower, Brussels sprouts, feces or cabbage every day. Due to the high fiber content, folic acid, B vitamins, vitamin C and substances that help to remove toxins from the body, cruciferous vegetables often top the list of the healthiest foods in the world. We know that the intense nature of CrossFit training can lead to inflammatory processes in the body, and green vegetables reduce levels of inflammation and relieve oxidative stress, allowing you to return to training again and again for greater success!

Ways of using:

  • Soups are a great way to add different vegetables to your diet. Cauliflower with curry, green Thai chicken with broccoli, or green pesto soup is not all excellent options.

  • It is also recommended to add greens to smoothies. Adding kale and broccoli to smoothies containing almond oil, chocolate protein, cocoa powder, almond milk and avocado will provide a huge dose of nutrients to increase your productivity.

4. Spinach

You may not have experienced injuries during training, such as cuts or wounds, but the physical wear and tear of your muscles is also a type of injury. It is necessary to maintain the level of leukocytes in order to prevent a possible infection, so you need vitamin A. Spinach contains a large amount of vitamin A. In short, eating spinach like a sailor Papay, you will become as healthy.

The use of spinach for health:

  • Low fat and cholesterol content

  • Spinach contains a lot of niacin and zinc

  • Protein, fiber

  • Vitamins A, C, E and K

  • Thiamin, vitamin B6, folic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese

5. Salmon

Salmon is a real storehouse of omega-3 fatty acids. But why do you need them? When you exercise, you can have inflammation that causes pain. These acids have the ability to reduce inflammation and relieve pain. Also, salmon is a source of protein.

There is a huge health benefit from eating salmon:

  • Omega-3 fatty acids

  • Phosphorus

  • Magnesium

  • Vitamins A and D

  • A significant amount of protein

6. Chicken

If you like chicken, you will like this item. Chicken is rich in protein and contains a large amount of zinc, which plays an important role in recovery after training.

  • Selenium – a chicken is considered to be an excellent source of selenium, a microelement, which, as proven, is struggling with oncological diseases.

  • Vitamin B6 – vitamin B6, or pyridoxine, is contained in the chicken, and is involved in the metabolic processes of protein and carbohydrates. He also takes part in the production of insulin, leukocytes and erythrocytes, neurotransmitters, enzymes, DNA, RNA, prostaglandin.

  • Vitamin B3 – Vitamin B3 is responsible for converting hydrocarbons into energy and maintaining the health of body cells.

7. Cinnamon

In addition to giving good taste to almost all dishes, cinnamon is also known as a source of dietary carbohydrates, which are necessary for muscle and tissue repair. It can also be useful for weight loss. Now you know what you need to add to your cocktail, after you return from training, do not you? A little cinnamon will be enough. In addition, it has an antioxidant capacity, which makes it particularly useful.

Drinking only 1/2 teaspoon of cinnamon per day will have a positive effect on blood sugar, digestion, immunity and much more. Cinnamon also contains:

  • Calcium

  • Iron

  • Manganese

8. Eggs

Protein is necessary for recovery after training. Eggs are known to have a high concentration of leucine and amino acids, which makes them an ideal product for muscle and tissue repair.

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