The ideal fitness diet???

The ideal fitness diet: 6 times nutrition for muscle recovery!

Anyone who sports somewhat fanatically knows that nutrition is an indispensable factor. After all, you can only perform optimally with the right fuels and building materials. But ... what are the right fuels and building materials?

Many sites recommend that you eat enough protein, and that is absolutely good advice. But if you want to put together the ideal fitness diet, then you are not just with proteins. We list below six types of nutrition for muscle recovery that should certainly not be missing.




1 The importance of muscle recovery

2 Not just proteins

3 The ideal fitness diet

3.1 1. Proteins

3.2 2. Calcium

3.3 3. Magnesium

3.4 4. Zinc

3.5 5. Vitamin C

3.6 6. Omega 3 fats

The importance of muscle recovery

When you are looking for a good fitness diet, muscle recovery is one of the most important factors. That is the process by which your muscles become stronger. Your muscles are always slightly damaged after a solid workout. If your body has the right nutrients, it can repair that damage so that your muscles grow properly.

Of course muscle recovery is not only dependent on your diet. Your training routine, your sleep rhythm, your stress levels and many other factors also play a role. But if you still sleep so well: if you don't maintain the right diet, your muscle growth will never be optimal.

Not just proteins

Find online what a fitness diet entails, and you will be flattened with proteins. That is certainly not for nothing: proteins provide amino acids, the most important building materials for your muscles. But on the other hand, it is incomplete to pretend that proteins alone do the job.

All kinds of complicated processes are involved, which have to be set in motion by other substances. If you lack the auxiliary substances, then all those proteins cannot be used optimally.

The ideal fitness diet

So which nutrients shouldn't be missing in a fitness diet? We have listed the six most important ones!

1. Proteins

Of course, proteins may not be the only factor, they are essential. As an athlete it is best to eat 1.5 to 2 grams of protein per kilo of body weight every day. That sounds like a lot, but luckily you don't have to get it all out of chicken.

In addition to animal protein sources, vegetable proteins can also make a major contribution: think of soy, nuts, legumes and whole grains. The Nutrition Center even recommends extracting at least half of your protein from vegetable products.

2. Calcium

Calcium is not only for strong bones (although they are also important for athletes). It also plays a role in muscle contraction and helps keep your hormones in balance. For all these reasons it is important that you get enough of it in a fitness diet.

Calcium is mainly found in dairy products. You will also find it in seeds and nuts (sesame seeds are particularly rich in calcium) and some vegetables, such as broccoli and leafy vegetables. Good to know: calcium is better absorbed by your body if you also have enough vitamin D. Reason enough to sit in the sun, so!

3. Magnesium

Magnesium aids in the transmission of nerve impulses and is important for the proper functioning of the muscles. When you exercise a lot, you use a relatively large amount of it. Do you notice that you are often tired? Then the cause may (partly) lie in a magnesium deficiency. Magnesium is found in whole grains, nuts, legumes and vegetables.


4. Zinc

Unfortunately, zinc often receives little attention. And that while the mineral plays a role in many important processes in your body, including protein synthesis and cell division. Zinc deficiency delays wound healing and muscle recovery and is therefore extra annoying for athletes.

The good news is that zinc is found in protein-rich products in particular. So many people already get quite a bit inside. The bad news is that fish and seafood are the best sources of the mineral - products that many people eat less. If you never eat fish or follow a vegetarian diet, for example, your zinc consumption is a point of attention!

5. Vitamin C

Vitamin C is an important player in the production of collagen. You may know collagen as the substance that keeps your hair and skin beautiful, but it is also essential for the recovery of other body tissues. Including, not entirely surprising, muscle tissue. In addition, it increases your resistance. That prevents the "athlete's flu" that you can incur if you train intensively.

Vitamin C, as is well known, is naturally found in citrus fruits. However, many people do not know that vegetables are often rich in this vitamin. In particular, broccoli, peppers and leafy vegetables are good sources.

6. Omega 3 fats

Finally, omega 3 fats are also indispensable in a good fitness diet. They are especially important for the proper functioning of your brain. There are several studies that show that omega 3 fats help to combat depression.

The main source of fish is oily fish. It is not for nothing that it is recommended to eat it once or twice a week. Furthermore, vegetable fats are especially recommended.