Fresh blueberries Cavaliere cites research which found that eating blueberries regularly led to an increase in human muscle progenitor cells, as well as a decrease in oxidative stress in the muscles. "What that means is faster muscle recovery in between workouts," says Cavaliere.
When it comes to building muscle mass with foods, turns out blueberries are the number one contender according to this American research. One of the biggest drawbacks of working out rigorously is muscle wear and tear. While exercise does strengthen our muscles, it also inflicts a little bit of damage.
Strawberries. Strawberries are in the highest tier of fruits for building muscle because they're so dense in iron and vitamin C. Iron is crucial for muscle development, and a lack of iron in your diet can comprise your training and athletic performance.
Berries contain polyphenols, a group of plant-based antioxidants that are revered for their ability to protect your cells from damage. On top of this, polyphenols have a known ability to help reduce muscle pain and reduce inflammation, which makes them an amazing post-workout snack. But that's not all!
A cupful of blueberries contains 14% of your dietary fiber. However, if you go overboard when munching on the delicious fruit, you can wind up with some gastrointestinal distress. It's generally safe to eat blueberries every day, though you should do so in moderation if you experience some stomach issues.
Cherries and tart cherry juice
Share on Pinterest Cherries and tart cherry juice may act as natural muscle relaxants. Cherries are rich in antioxidants and anti-inflammatory compounds. A 2018 review found that cherries could reduce pain and muscle damage resulting from exercise.
Lean Beef. For decades, beef has remained at the top of the list of best muscle-building foods—and for good reason! Beef contains a muscle-building combination of protein like essential amino acids, B-vitamins, and creatine.
Various studies suggest that blueberries can benefit the body in many ways, including improving heart health, increasing bone strength, and lowering blood pressure. Blueberries can be eaten freshly picked or incorporated into a variety of recipes. They can also be purchased frozen.
It also rich in vitamin C that is helpful in combatting the negative effect of stress. One and a half cup serving of blueberries provides 40% of daily requirement of vitamin C and with a higher content of vitamin C, blueberry is linked to decreased mood disturbances.
A study looked at the impact of fruit extracts and other substances on muscle that had suffered oxidative stress similar to what happens during workouts, and the blueberry was the clear winner in reducing that muscle damage, therefore assisting recovery.
You don't eat enough protein
The reason: protein contains amino acids, the compounds that help build and repair muscle tissue. “If you don't consume enough amino acids it can hinder your muscle growth,” warns White. The fix: White suggests shooting for 1.2 to 1.7 grams of protein per kilogram of bodyweight each day.
Light workouts usually only require good sleep, while intense workouts may require a few days of recovery. Stress can cause your recovery time to be longer. Quality sleep, passive and active recovery, massage, foam rolling, compression garments, plus hot and cold therapies are all good for muscle recovery.
The recommended time for muscle recovery is 48-72 hours. This will depend on your body composition, diet, physical activity, and strength. When someone workouts at a higher intensity, they will experience a higher amount of muscle damage than someone who works out at a lower intensity.
How many blueberries a day? Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions. Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease.
Blueberries contain vitamins, minerals, and antioxidants that provide notable health benefits. For example, blueberries are rich in vitamin K, which plays an important role in promoting heart health. The vitamin is also important to bone health and blood clotting.
Try adding more of these anti-inflammatory foods to your diet: Berries: Berries, especially blueberries, are full of vitamins and antioxidants called flavonoids that fight inflammation. They also have chemicals that regulate your immune system, which can reduce chronic inflammation.