Want to get back into sport? Beware of aches! However, certain foods help prevent them and avoid having sore muscles after physical activity… A nutritionist gives us her tips and dietary advice.
“Aches are micro-traumas that affect muscle fibers,” explains Corinne Chicheportiche-Ayache, nutritionist in Paris, interviewed by the evening edition in 2022. This especially happens when a muscle is not used to working and is put into activity quite suddenly. Consequence: the muscles are hard and tired. But these micro-traumas can be anticipated.
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1. Sparkling water, to recover faster
To begin with, it is recommended to drink water, preferably half a liter to a liter within two hours after sporting activity. “To recover more effectively, it is even recommended to drink sparkling water, rich in bicarbonate (Badoit, Vichy)”, says Corinne Chicheportiche-Ayache. Bicarbonate reduces acidity in the body. After sport, it allows you to recover quickly by regulating the pH in the blood.
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2. Brazil nuts, to relax muscles
The Brazil nut is the world champion because it contains many essential nutrients for muscles after sports. It provides, among other things, “magnesium and zinc”, essential to strengthen your immune system and give energy to your muscles. Magnesium also contributes to nerve transmission and muscle relaxation after sport.
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3. Seafood, to warm up the muscles
Iodine is a nutrient that is essential for the proper functioning of the human body. It is one of the main components of thyroid hormones, which contribute to the production of energy and heat in the muscles. To stock up on iodine, opt for shellfish like shrimp and crab. You can also eat shellfish or oysters.
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4. White meat and fish to strengthen muscles
“Protein is contained in foods such as fish, white meat or egg white,” explains nutritionist Corinne Chicheportiche-Ayache. These will strengthen the muscles while protecting them from the risk of aches. The proteins contained in fish and so-called “lean” meat such as turkey or chicken also promote the reconstruction of muscle cells.
5. Dried apricot, to recharge the batteries
It is often considered a “superfood”. Indeed, dried apricot is rich in useful nutrients: vitamin B and C, slow sugars and minerals (magnesium, phosphorus, potassium). It is truly the athlete’s ally to recharge his body with energy.