{"id":165391,"date":"2018-06-19T07:12:56","date_gmt":"2018-06-19T07:12:56","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=165391"},"modified":"2018-06-19T07:12:56","modified_gmt":"2018-06-19T07:12:56","slug":"recovery-nutrition-how-to-shop-for-it","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2018\/06\/19\/recovery-nutrition-how-to-shop-for-it\/","title":{"rendered":"Recovery Nutrition \u2013 How to Shop for It"},"content":{"rendered":"

Training is what makes you worse, recovery is where you improve. Yes, it sounds weird but that\u2019s how the human body works. You give it a reason to improve and then time and materials to do it. In this article, we will take a look at what foods and supplements to buy to recover as fast as possible.<\/strong>
\n<\/p>\n

Shop for a good baseline diet first<\/strong><\/h2>\n

Before you even consider any specific foods and supplements for recovery you have to make sure your overall diet is solid. Nothing can compensate for a weak breakfast, lunch, and dinner. So, find your closest farmer\u2019s market or a decent store and stock up on quality protein, slow carbs, healthy fats, veggies and fruits. If you want to be specific then check out the shopping list from our previous article.<\/p>\n

\n
\"weight-loss-how-to-shop-for-it\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

Weight Loss \u2013 How to Shop for It<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Choose quality protein sources<\/strong><\/h2>\n

Protein is the most important building for recovery, so quality matters. The best protein should contain all 21 amino acids in the optimal ratio and it should be easy to absorb too. Animal proteins usually tick both of these boxes so eggs, fish, meat, or Greek yoghurt should make an appearance in your shopping bags. Plant-based proteins are protected by cellulose which makes them a bit harder to digest and they usually don\u2019t have a favourable ratio of amino acids. But there are still some really good options like hemp seeds, quinoa, beans, lentils, peas, or various nuts.<\/p>\n

\n
\"best-alternative-protein-source\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

What Is the Best Alternative Protein Source?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Try out amino acids<\/strong><\/h2>\n

If you want to do something extra for your recovery you can try adding some amino acids, those are basically proteins made highly available for your body to utilize right away without much effort.
\nBranched-Chain Amino Acids (BCAAs) are three essential amino acids called valine, leucine and isoleucine and studies show that if you take them before exercise they help decrease muscle damage and increase muscle synthesis. An effective dose is 5 g or more at least 1 hour before activity.<\/p>\n

\"\"<\/a>
\u00a9 Profimedia, Alamy<\/figcaption><\/figure>\n

Beta-Alanine is an amino acid that\u2019s been shown to increase exercise capacity, muscle endurance and reduce fatigue. It\u2019s most effective for short and high-intensity exercises. The recommended dose is 2\u20135 g daily but you should get at least 0,5 g before a workout.<\/p>\n

Keep inflammation in check<\/strong><\/h2>\n

Inflammation is the essence of recovery in the short term, it causes your body to repair damaged tissues and improve. The problem is when it persists and becomes chronic at that point it actually prevents you from recovering fully.<\/p>\n

Buy more fish and fresh veggies because they serve as natural anti-inflammatories. If you train really hard or don\u2019t have a good source of fish (at least once a week) and fresh veggies (every day) then consider supplementing with omega-3s in a form of pills or fish oil.<\/p>\n

\n
\"its-what-you-dont-eat-that-matters\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

It\u2019s What You Don\u2019t Eat That Matters<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Avoid buying drinks and foods with sugar and refined grains because they promote inflammation. Only use sugary drinks and energy bars for the hardest training sessions and races. Totally eliminate them in your regular meals and snacks.<\/p>\n

Experiment with these recovery foods<\/strong><\/h2>\n

Eating dried tart cherries after exercise can dramatically reduce muscle breakdown, pain, and inflammation within the body. Turmeric is full of the inflammation-fighting antioxidant curcumin, which has been shown to decrease delayed onset muscle soreness and ease pain and swelling. Green tea is abundant in anti-inflammatory antioxidants making it the ideal pre- or post-ride drink to prevent muscle and cell damage. And it helps you stay hydrated too!<\/p>\n","protected":false},"excerpt":{"rendered":"

Training is what makes you worse, recovery is where you improve. Yes, it sounds weird but that\u2019s how the human […]<\/p>\n","protected":false},"author":12,"featured_media":165397,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[369,2060,747],"global-categories":[],"class_list":["post-165391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-cycling-food","tag-cycling-recovery","tag-eat-to-ride"],"yoast_head":"\nRecovery Nutrition \u2013 How to Shop for It - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Training is what makes you worse, recovery is where you improve. Yes, it sounds weird but that\u2019s how the human body works. 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