Masters of Health Magazine February 2022 | Page 108

Watermelon

One study has shown that watermelon juice containing L-citrulline amino acids speeds up the process of cleaning out excess milk lactic acid from the muscles. Scientists also believe that L-citrulline is responsible for speeding up muscle recovery. Around 120 grams of watermelon contains 150 mg of citrulline, which is more than any other fruit. Natural sugars will also help in controlling proteins in muscles and will supplement a low amount of glycogen, while a high amount of water is important to prevent muscle dehydration.

Eggs

Adding a source of protein such as eggs during or after an intense endurance training can help reduce the risk of a subsequent potential muscle inflammation. Just like cottage cheese, eggs are an unbelievable source of leucine which is connected to muscle regeneration.

Bananas

Bananas are one of the best source of potassium which can relieve muscle pain. It also protects muscles from spasms and its carbohydrates give you enough energy to endure a strenuous training session.

What You  Should Definitely Try to Avoid

Sugar

One study showed that frequent drinking of various carbonated drinks increases inflammatory markers. Other refined carbohydrates (e.g. white bread) can have a similar effect.

Alcohol, even in very small quantities, can cause pain after training or even increase the risk of injuries. Alcohol dehydrates the cells which, in turn, results in pain, spasms and a potential inflammation.

Also, try to avoid the consumption of processed meat products, some dairy

products, and sugars that considerably acidify the organism.