What are the best foods for joint recovery
Thejoints make it possible to connect the bones between them and to ensure all the mobility of our skeleton, composed of cartilage, a capsule and ligaments; the joints allow the mobility of the human body. In thecombat sports like English boxing, MMA, karate or taekwondo, the joints are put to the test and each successive training damages them, it is therefore necessary to take care of them. Food is the key to a healthy body, linked to physical activity, it helps to increase performance during training. Except that workouts can damage the joints and diet can be a recovery solution. A recovery drink likePOST-TRAINING from NØKO Foods is ideal in the post-workout phase and will allow you to take care of your joints. You will find therevegetable proteins , microalgae, glycine and BCAA. It is the perfect post-workout product that provides calcium, vitamin C and magnesium to help support metabolism.
Nutrients needed for joint recovery
Combat sports therefore put a strain on the joints and a recovery session is mandatory in the days following training. We can often find athletes injured in the ankles and wrists with sprains or tendinitis because these are the joints that are the most exploited. To recover and avoid these injuries that can delay boxer training, diet is the best way torecovery with stretching. To better contribute to the metabolism, we must therefore find afood varied and healthy, which brings together different essential nutrients for recovery:
- Glycine: this is an amino acid produced directly by the human body but in insufficient quantities. It plays a role in the metabolism of creatine, glycine therefore participates in muscle recovery because it plays in the synthesis of collagen.
- Collagen: it is a protein in all the structures of the body and in particular the joints. Collagen promotes the regeneration of all tissues, whether bone or not, an important nutrient to find without food to better recover.
- Lysine: an amino acid essential for the proper functioning of the body and in particular in the synthesis of muscle proteins. Another of its qualities is that it intervenes in the degradation of lipids and therefore participates in maintaining the body in good health by promoting the absorption of calcium by your bones.
- Vitamin C: this is a vitamin with incredible virtues because it ensures the absorption of glycine by your muscles and is also involved in the synthesis of collagen.
- Calcium: it plays a major role in the solidification of the bones and therefore in the good maintenance of the joints.
- Magnesium: this is a nutrient that is found in abundance in the body and for good reason it is essential for bone health because it provides better bone mineral density. All of these nutrients are already present in the human body and thanks to a healthy and balanced diet, you should not notice a deficit.
foods for muscle recovery
Some foods are naturally rich in the nutrients mentioned above and therefore allow better joint recovery. Here are 6 foods that will allow your joints to recover better:
- Salmon: It contains zinc, a trace element that activates the proteins necessary for the synthesis of collagen. It is also naturally rich in essential fatty acids, which nourish the skin and keep it young for longer.
- Avocado: Avocado not only has a high antioxidant content, but also vitamin E which helps prevent the breakdown of collagen.
- Turkey: One of the meats with the highest glycine content, for 100g of meat we find a content of 3,911 mg! Ideal for recovering at the level of the joints.
- Soy: a plant very rich in lysine but also very caloric (about 390 calories per 100g of soy), its lysine content makes soy the first vegetable in this category with 2414 mg of lysine per 100g of product.
- Blackcurrant: this is the champion in the Vitamin C category with a content of 200 mg per 100g. Especially since it is a very good source of magnesium, phosphorus and potassium, we can only award it the belt of the perfect fruit!
- Cheese: it is a very great source of calcium and cheeses such as Gruyère, Comté, Emmental and Parmesan are the cheeses that contain the most calcium with a content of 1000 mg per 100g. It is also a good source of protein but they also contain a lot of salt and saturated fats, to be consumed in moderation.