After a long or intense exercise, skeletal muscle is often accompanied by soreness. Especially those who do not exercise regularly, if strenuous exercise, muscle groups involved in exercise may have soreness and stiffness. How can that be eased? Perhaps you can try the following 10 kinds of foods to relieve muscle pain after exercise.
1, milk
Milk is one of the oldest natural drinks, known as “white blood†and rich in minerals, calcium, phosphorus, iron, zinc, copper, manganese, and molybdenum. The most difficult thing is that milk is the best source of calcium in the human body, and the calcium and phosphorus ratio is very suitable for the absorption of calcium. We can drink a glass of milk an hour after the exercise, because after the human strenuous exercise, the body's protein, calcium and other elements will be consumed, there will be muscle fatigue and other symptoms, drinking milk can not only quickly add protein, but also to supplement the exercise process In the various nutrients lost, we all know that milk is alkaline, and has good therapeutic effects on muscle soreness and muscle fatigue after exercise.
2, mustard
Mustard is rich in vitamin A, B vitamins, vitamin C and vitamin D. Specific effects are refreshing, mustard contains a lot of ascorbic acid, is a very active reduction material, participate in the body's important redox process, can increase the oxygen content in the brain, stimulate the brain's use of oxygen, refreshing, relieve fatigue The role. Mustard is a highly alkaline food, so it has a good effect in relieving muscle soreness caused by lactic acid accumulation during exercise. Mustard also has a high nutritional value in terms of eating. Put a mustard in the salad, there will be some spicy, should avoid using too much, because of its rough texture and strong flavor. In order to remove some of the taste, you can boil it with boiling water before cooking.
3, grapes
Not only are grapes rich in vitamins and trace elements, they also contain more than a dozen amino acids and a large amount of fruit acids that the body needs. Therefore, the regular consumption of grapes has a beneficial effect on neurasthenia and excessive fatigue, while wine is also a low-grade beverage containing more than ten kinds of amino acids and rich in vitamin B12 and vitamin P. It is also sweet, warm, and beautiful. Good, "drunken", easy to wake up, nourishing, and other characteristics of people, often drinking a small amount, there Shujinhuoxue, appetizers, spleen, help digestion, refreshing and other effects; the same time the grape is a strong alkaline fruit, so to ease the excessive exercise Muscle soreness appears to have a good adjuvant effect.
4, kelp
Kelp is a vegetable with high nutritional value and has certain medicinal value. Rich in iodine and other mineral elements. Kelp contains low calorie content, moderate protein content, and abundant minerals. It has been found that kelp has various biological functions such as hypolipidemic, hypoglycemic, immunomodulatory, anticoagulant, antitumor, lead detoxification, and antioxidation. Not only that, kelp also has the reputation of “King of alkaline foodâ€. Eating kelp after exercise can help relieve muscle soreness. Alginate salt in kelp can prevent leukemia and bone pain, and it can also cause arterial bleeding. Hemostatic effect, while kelp is a high nutritional value of vegetables, eat more kelp after exercise can also be added to exercise due to a lot of sweating loss of a variety of nutrients.
5, purslane
Purslane is rich in dihydroxyethylamine, malic acid, glucose, calcium, phosphorus, iron and vitamin E, carotene, vitamin B, vitamin C and other nutrients. Purslane has a prominent feature in nutrition. Its ω-3 fatty acid content is higher than that of humans and plants. ω - 3 fatty acids can inhibit the body's absorption of gallic acid, lower blood cholesterol levels, improve blood vessel wall elasticity, is very beneficial to the prevention and treatment of cardiovascular disease. Not only that, omega-3 is a fatty acid rich food. People who exercise regularly have a heavy burden of immunity. Omega-3 essential fatty acids can not only reduce the burden of immunity, but also improve and enhance exercise capacity because omega-3 essential fatty acids can promote the utilization of nutrients by muscle cells, which is conducive to muscle repair. .
6, flaxseed
Flaxseed contains no cholesterol, is rich in fiber and omega-3 fatty acids, a tablespoon of flaxseed contains 3800 mg of omega-3 fatty acids, equivalent to 10 times that of deep-sea fish oil, but there is no harm to smell, high cholesterol and saturated fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids. They are one of the most important components in the cellular structure of the human body, and they are also essential for the normal operation of cell membranes. Therefore, they are also called essential fatty acids. In recent years, modern people have changed their dietary habits and absorbed too much saturated fatty acids, affecting the normal operation of cells, causing three major degenerative diseases: cardiovascular disease, cancer, and diabetes. Scientists believe that increasing the absorption of Omega 3 fatty acids can reduce these degenerative diseases. Not only that, but also balance and improve the body's blood sugar, making you more dynamic. It can also increase the endurance of muscles, and it can make fatigue muscles recover faster after exercise.
7, potatoes
Potato protein has high nutritional value. Potato tubers contain about 2% protein, and potato protein content is 8% to 9%. According to studies, the nutritional value of potato protein is very high, its quality is equivalent to the protein of the egg, easy to digest, absorb, better than other crop proteins. Furthermore, potato protein contains 18 kinds of amino acids, including various essential amino acids that the human body cannot synthesize. Moreover, potato tubers are rich in dietary fiber and are rich in potassium salts, which are alkaline foods. After exercising, people feel muscles, joint swelling, and mental fatigue. The main reason is that the body's sugar, fat, and protein are decomposed in large amounts. Therefore, after exercising, people should eat more alkaline foods. In order to maintain the basic balance of pH in human body, maintain human health and eliminate fatigue caused by exercise as soon as possible.
8, walnuts
Walnut kernel is rich in nutrients, containing 15 to 20 grams of protein per 100 grams, more fat, carbohydrates 10 grams; and contains essential calcium, phosphorus, iron and other trace elements and minerals, and carotene, nuclear Flavin and other vitamins. It is good for the human body and can strengthen the brain. It is one of the nut foods that people love. Known as "Long live child" and "longevity fruit." Special attention is that walnuts are rich in vitamin C. Vitamin C not only can relieve fatigue after exercise, but also sufficient vitamin C is a raw material for collagen synthesis, which is conducive to the repair and growth of muscle ligaments. After exercise, the muscles are sore and eating walnuts is also good.
9, students
Raw oysters are a kind of seafood with high nutritional value and have certain medicinal value at the same time. Rich in iodine, zinc and other mineral elements. Zinc can not only maintain the sensitivity of taste buds, stimulate the secretion of gastric acid, help food digestion, regulate appetite, but more importantly, it is also responsible for the maintenance and repair of cellular DNA. Adequate zinc can ensure that the damaged muscle cells generate a new generation of accurate and accurate. The muscle cells accelerate the repair of broken micro-vessels and thus accelerate the process of muscle recovery. There are many ways to practice oysters. Charcoal grills and soups are also good choices.
10. Mulberry
Mulberry is rich in active protein, vitamins, amino acids, carotene and other ingredients, nutrition is 5 to 6 times that of apple, is the king of blue and white. The medical value and usage of mulberry in the medical textbooks such as the "Compendium of Materia Medica" are described in detail. The mulberry is sweet and cold, and has functions such as nourishing the liver and benefiting the kidney, producing fluid and dryness, and using black eyes. Mulberry is a kind of diuretic, health-care and refreshing fruit commonly used by the people. It has recorded its special effects in the Compendium of Materia Medica.
During the movement of the human body, the body's oxidation reaction speed will increase, resulting in the body's production of more peroxide and free radicals. If the body's antioxidant is not sufficient, it will not only make people feel tired, but also accelerate the aging of the body. Therefore, foods that are rich in anthocyanin nutrition or health-care ingredients need to be supplemented, which is beneficial to relieve fatigue.
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