After forming muscle fatigue, you certainly will not let it expand again. Though the muscle can not maintain itself. Muscles must be ‘fed’ in order to keep perfectly formed.
One of them is trustworthy apple with skin contains natural compounds that can increase the amount of muscle and brown fat and burn calories.
Researchers suspect the apple skin contains ursolik acid that can change hormone levels that are involved in metabolism, including insulin, which can help boost muscle mass to adults.
However, more research is needed to recommend an apple a day to maintain muscle strength.
“Our main target is to learn the benefits ursolik acid in humans, especially to help our patients who experience skeletal muscle atrophy, obesity, diabetes and fatty liver disease,” said researcher Christopher M. Adams, M.D., Ph.D. from the University of Iowa.
Meanwhile, Minh-Hai Tran, MS, RD, CSSD, a sports dietitian of Mindful Nutrition in Seattle recommend you to try 3 of food as reported from menshealth, below.
1. Cherry
Polyphenols present in cherries help relieve oxidative stress (cell damage caused by harmful substances such as free radicals) that normally occurs during exercise, explained Tran.
Combine this red fruit into your morning smoothie or eat cherries and almonds as a snack. It could also add fresh cherry juice into the salad, she suggests.
2. Kefir
Fermented milk drink, usually derived from goat’s milk is given of the whey protein (whey) and casein both contain the essential amino acids you need to rebuild muscle tissue after exercise.
Drink two glasses right before or after exercise, advice Tran. If possible, add fruit or low fat granola as a topping.
3. Chia Seeds
Forget about flax seed and other plant foods as sources of essential fatty acids. Replace it with chia seeds contain omega-3 acids stearidonik uniquely named. This acid can transform itself into an essential omega-3 acids EPA to help muscle recovery.
One tablespoon of chia seeds alone is capable of providing 100 percent of the daily omega-3 you. Moreover, chia seeds do not need to be eaten raw such as flax seed so you can mix them into yogurt, smoothies and salads, says Tran.
