During increased physical effort, remember to regenerate. Regardless of whether our goal is to reduce body fat or build muscle mass, it is very important. Contrary to appearances, it is not during heavy training that muscles grow, but just at rest. Currently, there are many supplements on the market that aim to regenerate and thus forget about natural products. Below you will find a list of the 7 best regenerative products.
Blueberries have the most antioxidants of all fresh fruits, so they prevent aging of the body, increase immunity and prevent infections. Also thanks to the influence of blueberries on the urinary tract they help to expel accumulated bacteria. Thanks to the content of phytoestrogens, they lower the level of “bad” LDL cholesterol and increase the level of “good” HDL. They are a rich source of micro and macro elements (calcium, potassium and phosphorus). The constant supply of blueberries in the diet can positively affect mobility and memory. Thanks to the fact that they help excrete bacteria, they regulate cholesterol, relieve the body, which facilitates regeneration processes.
The reasons for drinking water are really plenty. Its impact on regeneration is obvious. Just remember the composition of the body, in which water is up to 70%! It’s the same with your muscles. Water helps to leach out toxins from the body, stimulates metabolism, oxygenates the body, fights muscle spasms, helps in providing nutrients, improves digestion. All the listed and, in fact, few advantages of water have an impact on the regeneration of the human body after physical exertion.
The daily intake norm for an active male is about 4-5 liters per day, and for women 3 / 3.5 liters.
3. Products rich in potassium
Potassium is needed for protein synthesis and plays an important role in maintaining proper water and electrolyte management. It is needed to carry nerve impulses. To deliver potassium to the body, you should consume dried fruits, nuts, vegetables (tomatoes, green vegetables), bananas, peaches, buckwheat barley, wheat bran. Potassium is an element of the sodium-potassium pump, the proper functioning of which is necessary to stimulate the nerves and muscles. It also calms the heart.
Cherries are a treasury of minerals and vitamins, although in 80% they consist of water. Thanks to the high content of antioxidants, they protect the body against cancer and aging. A large amount of vitamins A and C has a detoxifying and cleansing effect. Cherries have anti-inflammatory properties, e.g. they prevent inflammation of the arteries. Research conducted by physiologist Dr. Glyn Howatson showed that drinking after the physical exercise of cherry juice reduces oxidative stress, which can be the cause of many diseases, and allows the body to regulate faster (return to normal heart rate, etc.). Cherry consumption will also provide fast-absorbing carbohydrates that will help rebuild muscle glycogen.
5. Protein (meat)
The protein constitutes 15-20% of body weight and is the basic building block of the human body. They are an indispensable element needed for the production of hormones, thanks to which the human body constantly needs them. They contribute to regeneration through the regulation of hormones and the restoration of muscle fibers. One of the best sources of protein are all kinds of meat.
Salmon is a sea fish. It contains precious fish oil and vitamin D, the properties of which contribute to building strong and strong muscles. Vitamin D is also responsible for maintaining the correct amount of calcium in the blood, and he in turn is necessary in the process of conduction of nerve impulses and muscle contractions. It also supports the work of the nervous and muscular systems. Salmon also contains omega 3, which has a beneficial effect on the circulatory system and what is important, its presence in the body promotes the loss of fat tissue for the development of muscle tissue.
7. Quickly absorbable carbohydrates
It is a group of products that provides fast energy for use. This type of carbohydrates is contained, for example, in fruits, sweets or carbo-type supplements. Providing quick-absorbable carbohydrates in products or a supplement will allow you to rebuild muscle glycogen, which is a kind of fuel for the muscles. This allows you to work longer and harder. They should be taken before, during and after training. Their action is felt and very characteristic.