Marathon preparation requires extensive training. It is probable that intense physical activity might lead to muscle injury. In case of an injury, adequate rest combined with a healthy diet is recommended. In fact, your dietary choices not only help you recover quickly but can also ease your way back to training. We have come up with a list of foods that can help with the recovery process.
Kale is a nutrition-dense vegetable that can help to heal a muscle tear. It is a rich source of vitamin C and vitamin E, which helps in repairing muscle. Its antioxidant and anti-inflammatory properties help speed up the recovery process.
A muscle injury can lead to a decline in muscle strength and reduced muscle mass. A protein-rich diet can help in minimizing this loss. Eggs and meat are good sources of protein. A protein-rich diet can help regenerate the damaged tissue. Alternatively, you can opt for seeds, tofu, nuts, etc.
Citrus fruits and strawberries are a good source of Vitamin C. Besides its antioxidant and anti-inflammatory properties, Vitamin C facilitates protein metabolism and the formation of collagen. You can also go for vegetables such as bell peppers, spinach, and broccoli.
Carrots are a rich source of vitamin A, needed for cell formation and differentiation. It also helps in reducing swelling in the injured muscle. Other than carrots, potatoes, apricots, and mangoes are good food options.
Oysters are a rich source of zinc. In the case of muscle pull, intake of the mineral zinc is quite important. Besides various other functions, zinc helps with cell division and protein synthesis. If you are a vegetarian then, you can opt for dairy products, nuts, etc..
Excessive inflammation can slow down the recovery of a muscle injury. Chia seeds, which are a good source of omega-3 fatty acids can help control inflammation. Other than chia seeds, foods such as flax seeds, walnuts, and fish are also good sources of the same.
The bottom line is to include those foods in your diet which are a rich source of protein, Vitamin A, Vitamin C, and zinc. Making the right dietary choices will help you resume your running regime at the earliest.