Essential nutrients to speed up recovery and enhance muscle growth.
Protein
The building block of muscle; aids in repair and growth. Opt for lean meats, fish, and legumes.
Reduces inflammation and soreness post-exercise. Find it in fish like salmon and in flaxseeds.
Important for collagen production and iron absorption. Fruits like oranges and strawberries are rich sources.
Protects cells from oxidative stress, improving recovery times. Nuts and seeds are excellent sources.
Facilitates muscle repair and growth. Meat, shellfish, and legumes are great for zinc.
Relaxes muscles, reduces cramps, and improves neuromuscular function. Green leafy vegetables and nuts have plenty.
Branched-chain amino acids promote muscle protein synthesis. Dairy products and meat are rich in BCAAs.
Balances electrolytes and fluids post-workout. Bananas and potatoes are high in potassium.