Introduction: After long or intense exercise, skeletal muscles are often accompanied by soreness. Especially for those who don't exercise often, strenuous activity can lead to soreness and stiffness in the involved muscle groups. So how can you relieve it? Maybe you can try the ten foods below to relieve post-exercise muscle pain.
1. Milk
Milk is one of the oldest natural beverages, known as "white blood," and is rich in minerals, calcium, phosphorus, iron, zinc, copper, manganese, and molybdenum. Most notably, milk is the best source of calcium for the human body, and its calcium-to-phosphorus ratio is very suitable for calcium absorption. We can drink a glass of milk one hour after exercise, because after intense exercise, the body's protein, calcium, and other elements are consumed, leading to symptoms like muscle fatigue. Drinking milk can not only quickly replenish protein but also replenish the various nutrients lost during exercise. As we know, milk is alkaline and has a very good therapeutic effect on symptoms like post-exercise muscle soreness and muscle fatigue.
Milk Jelly
2. Mustard Greens
Mustard greens are rich in vitamins A, B vitamins, vitamin C, and vitamin D. Their specific effects include refreshing the mind. Mustard greens contain a large amount of ascorbic acid, a highly active reducing substance that participates in important oxidation-reduction processes in the body. It can increase the oxygen content in the brain and stimulate the brain's use of oxygen, thereby refreshing the mind and relieving fatigue. Mustard greens are a strong alkaline food, so they are very effective in relieving muscle soreness caused by lactic acid buildup during exercise. Mustard greens are also highly nutritious in terms of preparation. Adding a little to a salad will provide some spiciness; avoid using too much because of its coarse texture and strong flavor. To reduce some of the flavor, you can blanch them in boiling water before cooking.
Salted Pork Bone and Mustard Greens Congee
3. Grapes
Grapes not only contain rich vitamins and trace elements but also more than ten amino acids and a large amount of fruit acids that the human body needs. Therefore, eating grapes often has a tonic effect on neurasthenia and over-fatigue; and wine, as a low-alcohol beverage, contains more than ten amino acids and rich vitamin B12 and vitamin P. It is also characterized by being sweet in taste, warm in nature, beautiful in color, good for "intoxication," easy to sober up, nourishing, and beneficial to health. Drinking it in small amounts often has effects such as relaxing muscles and activating blood, stimulating the appetite, aiding digestion, and refreshing the mind. At the same time, grapes are a strong alkaline fruit, so they have a good auxiliary therapeutic effect on relieving muscle soreness from excessive exercise.
Raisine Sago Cake
4. Kelp
Kelp is a vegetable with very high nutritional value and also has certain medicinal value. It is rich in mineral elements such as iodine. Kelp is low in calories, moderate in protein, and rich in minerals. Research has found that kelp has multiple biological functions such as lowering blood lipids, lowering blood sugar, regulating immunity, anticoagulation, anti-tumor, lead detoxification, and antioxidant. Not only that, kelp is also known as the "king of alkaline foods." Eating more kelp after exercise can help us relieve muscle soreness. The sodium alginate in kelp has the effect of preventing leukemia and itai-itai disease, and also has a hemostatic effect on arterial bleeding. At the same time, kelp is a vegetable with very high nutritional value, and eating more after exercise can also replenish the various nutrients lost due to heavy sweating.
Kelp, Corn, and Pork Rib Soup
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5. Purslane
Purslane is rich in nutrients such as diethanolamine, malic acid, glucose, calcium, phosphorus, iron, vitamin E, carotene, vitamin B, and vitamin C. Purslane has a prominent nutritional feature: its ω-3 fatty acid content is higher than that of humans and plants. ω-3 fatty acids can inhibit the human body's absorption of cholesterol, lower blood cholesterol concentration, and improve the elasticity of blood vessel walls, which is very beneficial for preventing and treating cardiovascular diseases. Not only that, purslane is also a food rich in omega-3. People who exercise regularly have a heavier immune burden. Omega-3 essential fatty acids can not only reduce the immune burden but also improve and enhance exercise ability because omega-3 essential fatty acids can promote the utilization of nutrients by muscle cells, which is beneficial to muscle repair.
Purslane and Pork Buns
6. Flaxseed
Flaxseed is cholesterol-free and rich in fiber and Omega-3 fatty acids. One tablespoon of flaxseed contains 3800 milligrams of Omega-3 fatty acids, which is 10 times that of deep-sea fish oil, without the drawbacks of fishy smell, high cholesterol, and saturated fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids and one of the most important components in human cell structures, as well as a necessary substance for normal cell membrane function, so they are also called essential fatty acids. In recent years, changes in modern eating habits have led to excessive intake of saturated fatty acids, affecting normal cell function and thus causing three major degenerative diseases: cardiovascular disease, cancer, and diabetes. Scientists believe that increasing the intake of Omega-3 fatty acids can reduce the risk of these degenerative diseases. Not only that, it can also balance and improve the body's blood sugar levels, making you more energetic. It can also increase muscle endurance and help post-exercise fatigue muscles recover faster.
Longan and Flaxseed Soft Bread
7. Potato
Potatoes have high protein nutritional value. The potato tuber contains about 2% protein, and the protein content of potatoes is 8%-9%. According to research, the protein nutritional value of potatoes is very high, its quality is equivalent to egg protein, it is easy to digest and absorb, and it is superior to the protein of other crops. Moreover, the protein in potatoes contains 18 amino acids, including all the essential amino acids that the human body cannot synthesize. In addition, potato tubers are rich in dietary fiber and potassium salts and are an alkaline food. After physical exercise, people feel soreness in muscles and joints and mental fatigue. The main reason is that the body's sugar, fat, and protein are broken down in large quantities. Therefore, after physical exercise, one should eat more alkaline-rich foods to help maintain the basic balance of the body's acid-base balance, maintain health, and quickly eliminate exercise-induced fatigue.
Braised Pork Ribs with Potatoes
8. Walnut
Walnut kernels are rich in nutrients, containing 15-20 grams of protein per 100 grams, more fat, and 10 grams of carbohydrates; they also contain various trace elements and minerals necessary for the human body, such as calcium, phosphorus, and iron, as well as various vitamins such as carotene and riboflavin. It is beneficial to the human body and can strengthen the brain. It is one of the nut foods deeply loved by the people, known as the "ten-thousand-year-old son" and "longevity fruit". It is particularly noteworthy that walnuts are rich in vitamin C. Vitamin C can not only relieve post-exercise fatigue but also sufficient vitamin C is a raw material for collagen synthesis, which is beneficial to the repair and growth of muscles and ligaments. After exercise, when muscles are sore, eating walnuts is also a good choice.
Blueberry and Walnut Soft Bread
9. Oyster
Oysters are a seafood with very high nutritional value and also have certain medicinal value. They are rich in mineral elements such as iodine and zinc. Zinc not only maintains the sensitivity of taste buds, stimulates gastric acid secretion, helps food digestion, and regulates appetite, but more importantly, it is also responsible for the maintenance and repair of cell DNA. Sufficient zinc can ensure that damaged muscle cells accurately generate new muscle cells, accelerate the repair of broken microvessels, and thus speed up the muscle recovery process. There are many ways to cook oysters; grilling and making soup are also good choices.
Garlic Roasted Oysters
10. Mulberry
Mulberries contain rich active protein, vitamins, amino acids, carotene, and other components, with nutrition 5-6 times that of apples, and it is the king of anthocyanins. Many medical classics such as "Compendium of Materia Medica" have detailed descriptions of the medicinal value and usage of mulberries. Mulberries are sweet and cold in nature, and have effects such as nourishing the liver and kidneys, promoting fluid production to moisten dryness, blackening hair, and improving eyesight. Mulberries have been a fresh fruit commonly used by people since ancient times for diuresis, health care, and relieving summer heat. "Compendium of Materia Medica" records its special effects.
During exercise, the body's oxidation reaction rate intensifies, leading to the production of more peroxides and free radicals. If the body lacks sufficient antioxidants, it not only makes people feel tired easily but also accelerates the aging of the body. Therefore, it is beneficial to supplement foods rich in anthocyanin nutrients or health ingredients to help relieve fatigue.
Mulberry Smoothie