1) Pineapple and papaya
Good for - Muscle recovery
Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.
2) Salmon
Good for - Cardiovasular fitness
Australian researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption-so either take fish oil pills each day, or try to eat fish rich in fatty acids multiple times a week to see similar results.
3) PB&J or Pasta with Meat Sauce
Good for - Muscle Building and Repair
The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fits that formula.
4) Pork Tenderloin
Good for - Waist Trimming
Lean meats are a great low-calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to-hip ratios.
5) 8 oz of Chocolate Milk
Good for - Hydration
My favorite! The best sports drink may come from a cow. British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? To begin with, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.
6) Coffee
Good for - Pain Relief
This one is surprising to me and may not work for everyone, but if you love, a cup of joe, have at it! University of Georgia scientists revealed that taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can. Caffeine blocks a chemical that activates pain receptors. Probably a good idea to skip the cream and sugar though. :)
7) Green Tea
Good for - Muscle Recovery and Weight Loss
Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.
During another study, ten healthy Japanese men were randomly assigned to receive a dose of green tea extract plus caffeine, just caffeine, or a placebo. On the days the men received the dose of green tea extract plus caffeine, they expended significantly more energy and burned more calories than on the days they received just caffeine or placebo.
Study Conclusion: Green tea contains ingredients (besides caffeine) that stimulate thermogenesis and burn fat.
8) Water
Good for - Endurance, Weight Loss, Muscle Recovery, the list goes one
Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank about 30 ounces of a chilled drink in the half hour before riding in a hot, humid environment-and smaller amounts as they rode-were able to bike 23 percent longer than riders who downed lukewarm liquids. Drinking cold water may be the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.
Because your body temperature is reduced, you actually have to burn calories to maintain your normal temperature.
As mentioned previously, hydration is important for muscle recovery and for your body to function optimally.
