Every day is shorts weather here in Florida. And I like to make the best of it.
Regular walks with Karen and the occasional run have helped me keep fit since we made our big move.
I try not to push myself too hard, but I do find my muscles sore from time to time after a long hike or run.
Stretching, or even a little self-massage, helps to ease my post-exercise muscle soreness.
But perhaps even more important to my muscle recovery is what I eat within the first 30 minutes after a workout.
Eating after a workout has two important functions.
First, it fuels your muscles with the nutrients they need to recover.
Second, it replenishes the body with nutrients lost during a workout.
Here are a few of my favorite post-exercise foods that help ease muscle soreness after an intense workout…
Your muscles need protein to repair and recover… especially if you’re over 50.
Eggs and plain yogurt with berries are two of my top go-to post-workout snacks.
They’re quick and easy to prepare, and loaded with the protein my muscles need.
An added bonus for eggs… they’re rich in the essential amino acid leucine, which also aids in muscle recovery.
During exercise, your body loses glycogen… or stored energy.
Sweet potatoes are a great source of complex carbohydrates that help replaced lost glycogen.
My sweet potato “fries” are baked on a sheet and sprinkled with a little sea salt and pepper to taste.
Electrolytes are also lost during a workout.
Instead of filling your body with “sports drinks” that are loaded with sugar, restore electrolyte levels with potassium-rich foods that naturally help balance and replenish electrolytes.
Bananas are well-known for their potassium content. But sometimes bananas are… well… blah.
To jazz them up, I add some almond or sunflower seed butter.
The nut butter not only adds flavor, it also offers a boost of protein and healthy monounsaturated fat to the snack.
When I’m really feeling tight, I’ll make an iced ginger tea and sprinkle in some turmeric.
Turmeric is a well-known anti-inflammatory and can reduce pain and soreness after exercise, while ginger has been found to reduce muscle pain after exercise.
To tone-down the spiciness of the herbs, I add some cinnamon and a dash of natural honey.
If you want to make a commitment to your health… getting more exercise is a great start.
But when you’re always feeling sore after a workout, that’s much easier said than done…
As we age, our bodies take a little longer to repair themselves. (Trust me, I would definitely know.)
Don’t less muscle soreness keep you on the sidelines.
Fuel your body right with the right post-workout foods to ease discomfort and help your muscles repair and recover quickly.
Editor, Patriot Health Alliance