When a person gets into an active lifestyle and starts working out regularly they tear their muscles at a micro-level and that later hurts which is called muscle soreness. You’ll begin to feel the soreness 24–28 hours after your workout because that is the amount of time the body takes to produce inflammation as a result of the muscle tear and then causes discomfort and pain.
The soreness can make a person not want to go and workout again so it is very important to take a proper diet which will help in muscle recovery. Vitamins play a huge role in muscle recovery. they can reduce the amount of soreness and help in muscle recovery.
Vitamins that help in muscle recovery –
It is one of the most important nutrients for muscle recovery. It is known for its positive effects on our eyesight but for people who work out regularly, Vitamin A plays an important role in protein synthesis. Protein synthesis is very important for muscle growth & recovery. Vitamin A is required by our body for breakdown of protein during the muscle repair process. Foods that provide vitamin A are apple, cheese, eggs, fish, etc.
It is necessary for tissue repair as it helps in speeding up the healing process of the muscle tears. It is a very important antioxidant, Antioxidants help the cells In the healing process. Foods that provide vitamin c are oranges, lemon, kale, tomatoes, etc.
These vitamins help the cells produce energy and this energy is used in muscle repair. B-Complex vitamins provide a way for your body to absorb amino acids and proteins. Foods rich in B vitamins are chicken, eggs, fish, spinach, etc.
It is needed by our body for healthy bones and protein synthesis. Vitamin D helps in nutrient absorption and also affects our mood balance. Foods rich in vitamin D are soy milk, fish, egg yolk, cheese, etc.
Omega 3 Fatty Acids
It has been found that omega 3s speed up recovery and muscle growth. it also helps in keeping our eyes, joints, brain, and skin. Foods rich in Omega 3 fatty acids are walnuts, fish, eggs, avocadoes, etc.